Herb Chicken & Pepper Skewers
These Herb Chicken & Pepper Skewers offer a simple, clean, and satisfying meal featuring lean protein and fresh vegetables, perfect for a healthy weeknight dinner.
For 4 servings
If using wooden skewers, soak them in water for at least 30 minutes prior to use to prevent burning during cooking. Meanwhile, cook brown rice according to package directions.
Cut the chicken breasts into approximately 1-inch (2.5 cm) uniform cubes. Core and deseed the bell peppers, then cut them into similar 1-inch (2.5 cm) pieces.
In a large bowl, combine the cut chicken and bell peppers. Drizzle with olive oil, lemon juice, dried oregano, garlic powder, salt, and black pepper. Toss well to ensure all pieces are evenly coated. Let marinate for 15-20 minutes at room temperature.
Preheat your oven to 400°F (200°C) or preheat an outdoor grill to medium-high heat. If baking, line a baking sheet with parchment paper or foil for easier cleanup.
Thread the marinated chicken and bell pepper pieces onto the soaked skewers, alternating between chicken and pepper. Do not pack them too tightly, allowing space for even cooking.
If baking: Arrange the skewers in a single layer on the prepared baking sheet. Bake for 10-12 minutes, then flip the skewers and bake for another 8-10 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
If grilling: Place the skewers directly on the preheated grill grates. Grill for 4-5 minutes per side, rotating frequently, until the chicken is cooked through and lightly charred, reaching an internal temperature of 165°F (74°C).
Once cooked, remove the skewers from the oven or grill and let them rest for 5 minutes. Serve hot alongside the cooked brown rice, with an extra squeeze of fresh lemon juice if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Even Cuts: Ensure chicken and pepper pieces are cut to a similar size for even cooking. Smaller pieces will cook faster, larger pieces slower.
- 2Don't Overcrowd: When threading skewers, leave a small space between each piece. This allows hot air or grill heat to circulate, ensuring everything cooks evenly and browns nicely.
- 3Rest the Chicken: After cooking, let the skewers rest for 5 minutes. This allows the juices in the chicken to redistribute, resulting in more tender and flavorful meat.
- 4Prevent Sticking: For grilling, lightly oil your grill grates before placing the skewers. If baking, ensure your baking sheet is well-oiled or lined with parchment paper.
Adapt it for your goals.
Protein Swap
Substitute chicken with shrimp, firm tofu, or lean beef cubes for different protein options. Adjust cooking times accordingly.
Vegetable MedleyVegetable Medley
Add other quick-cooking vegetables like zucchini, cherry tomatoes, red onion wedges, or mushrooms to the skewers for more variety and nutrients.
Flavor BoostFlavor Boost
Experiment with different herb blends (e.g., Italian seasoning, Herbes de Provence) or add a touch of smoked paprika or a pinch of red pepper flakes for a subtle kick.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, essential for muscle repair, growth, and satiety, helping you feel full longer.
Rich in Vitamins and Antioxidants
Bell peppers are packed with Vitamin C, Vitamin A, and various antioxidants, which support immune function and protect cells from damage.
Healthy Fats
Olive oil provides monounsaturated fats, known for their heart-healthy benefits, including reducing bad cholesterol levels.
Frequently asked questions
Yes, you can marinate the chicken and vegetables and thread them onto skewers up to 4 hours in advance. Keep them covered in the refrigerator until ready to cook.
