Cookout

BEST 300 Cal Chicken Kebab w/ rice Recipe- on G. Foreman OR GRILL is for Dinner.

BEST 300 Cal Chicken Kebab w/ rice Recipe- on G. Foreman OR GRILL takes 10 minutes to prepare.

BEST 300 Cal Chicken Kebab w/ rice Recipe- on G. Foreman OR GRILL takes 10 minutes to cook.

BEST 300 Cal Chicken Kebab w/ rice Recipe- on G. Foreman OR GRILL makes 1 servings.

The ingredients for BEST 300 Cal Chicken Kebab w/ rice Recipe- on G. Foreman OR GRILL are:

- 0.75 cup Steamfresh Long Grain White Rice w/ Mixed Vegetables (found in frozen veggie aisle. Cooks in microwave.)

- 0.25 cup Black Beans (I usually just get canned black beans and warm them up in the microwave. I usually just use around 2 Tablespoons.)

- 4 oz Boneless, Skinless Chicken Breasts (cut up into stir fry- like pieces)

- 1 cup (or more) chopped Red, Orange, Yellow, and/or Green bell peppers. (I usually cut them into little squares like 1" by 1".)

- A few slices of Red Onion (I cut these into squares too.)

Here is how you make BEST 300 Cal Chicken Kebab w/ rice Recipe- on G. Foreman OR GRILL:

This serves one. If you want to serve more people, double recipe. If you want to marinate chicken (see below) give yourself at least 2 hours. If you want to marinate peppers (see below) give yourself at least 10 minutes.1. Cut up chicken breast into small pieces such as for stir fry. (If you want to serve one, I suggest only one chicken breast.)2. (Optional.) I put the chicken into a ziplock bag to marinate and added a small amount of Italian Dressing. I let it sit for two hours. I also added a small amount of lemon juice, freshly squeezed.3. Cut up peppers and onions into square stir- fry like pieces as well. 4. (Optional.) I let these marinate in a different plastic ziplock bag as well and added a splash of vegetable oil, freshly squeezed lemon juice, and some salt and pepper. The lemon juice was AMAZING, so I don't suggest skipping that. Marinate from 10 min-2 hours.5. You can either put these on wooden kebab sticks and cook on the grill until the chicken is cooked through to the middle OR...Cook on George Foreman w/ or without WOODEN kebab sticks. I don't have a grill so I chose this. To cook on G. Foreman you can either cook horizontally on sticks until chicken is cooked through to middle OR...Cook chicken for 2 minutes and then add vegetable/ onion mix on top of it for 5-7 minutes, until vegetables are soft and chicken is cooked completely.6. While that is cooking, heat rice up in microwave as well as black beans. 7. Serve with rice on bottom, beans next, and then chicken and vegetables. If you like food more spicy, I added Tobasco sauce and Crushed Red Pepper.Enjoy! :-)Number of Servings: 1Recipe submitted by SparkPeople user KVISLAX.

The nutritional information for BEST 300 Cal Chicken Kebab w/ rice Recipe- on G. Foreman OR GRILL is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 299.8

• Total Fat: 3.8 g
• Cholesterol: 55.0 mg
• Sodium: 431.4 mg
• Total Carbs: 43.6 g
• Dietary Fiber: 6.8 g
• Protein: 27.9 g

The dietary needs meet for BEST 300 Cal Chicken Kebab w/ rice Recipe- on G. Foreman OR GRILL is Low Fat