Ingredient Checklist


Instructions Checklist
  • Rinse, pat dry and cut chicken breast into 1-inch cubes, set aside. Cut onion into wedges, pepper into 1-inch squares and mince garlic, set aside. Combine oil, garlic, wine (or white vinegar if preferred), and Italian seasoning in a shallow dish. Coat chicken well on both sides with liquid mixture, cover and refrigerate for at least 30 minutes (1 hour if possible), turning once. Discard marinade and alternately thread chicken and vegetables onto skewer(s). Grill or broil on highest rack for 5-6 minutes; turn once and cook other side until chicken is slightly golden and vegetables are done, but still crunchy, approximately 5-6 minutes. Remove from skewers and serve over rice (see meal). Brown Rice: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.


Nutrition Facts

277 calories; protein 18g; carbohydrates 30g; fat 7g; saturated fat 1g; sodium 50mg; fiber 4g; sugars 6g; cholesterol 60mg.