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Grilled Kale Pesto Chicken and Vegetable Skewers

Posted on Apr 02, 2016 by Hilton Head Health








by Healthy Kitchen Chef Carrie Adams

The H3 Healthy Kitchen Grilled Chicken and Vegetable Skewer combines fresh summer vegetables, juicy chicken and a delicious Kale pesto. You can even mix it but by using other proteins, like beef or shrimp and different vegetables like eggplant.

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Ingredients:

2 each Chicken breast (4 ounces), large dice

½ each Yellow bell pepper, large dice

8 each Cherry tomato

½ cup Zucchini, skin on, large dice

4 each 8-inch wooden or metal skewer



Pesto:

1 bunch Kale, stems and ribs removed

½ bunch Flat leaf parsley, chopped

3 Tablespoons Pine nuts, toasted

1 each Garlic clove, minced

1 Tablespoon Lemon juice, fresh

Pinch Red pepper flakes

¼ teaspoon Kosher salt

1 Tablespoon Olive oil

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Method:

    • Preheat grill and oven to 375 degrees F.


Pesto:

    • Bring a pot of water to a boil.
    • Wash and roughly chop the kale. Blanch the kale in the boiling water for 2 minutes.
    • Remove the kale from water and strain, press water from the leaves.
    • Add parsley, nuts, garlic, lemon juice, red pepper flakes, and salt into a food processor. Pulse until coarsely chopped then scrape down the edges.
    • Transfer drained kale into the food processor. While the processor is on, slowly add oil in a steady stream. 
    • If the kale mixture is too thick, thin it out by adding water. Pulse until desired texture is achieved.


Assembly:

    • Soak wooden skewers overnight in water.
    • Mix vegetables and chicken with ¼ cup pesto, massaging the pesto all over these ingredients. 
    • Skewer alternating chicken and vegetables on each of the four skewers.
    • Mark on the grill, rotating to each side after 1 minute (4 minutes total on the grill).
    • Place on a greased sheet pan and cook in oven 7-10 minutes or until chicken has reached 160 degrees F, checking with a meat probe. 
    • Let it rest 3-5 minutes so they can carry over and cook to 165 degrees F.
    • Serve and enjoy!


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Nutrition:

Servings: 4

Serving Size: 1 skewer

Calories: 100

Fat: 3.5 grams


RESERVE
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