Recipe: Chicken Parmesan on a Stick
I get a lot of questions about healthy nutrition and meals for kids. This seems to be a growing concern for a lot of parents and with two small children of my own at home, I can relate. I thought today I would share one of our favorite kid-friendly recipes. It involves using 'dip dip' so the kids LOVE it and I love it for its nutrient value that it brings to the table. I got this recipe from Cooking Light September/October 2009.
- 1 to 1 1/2 lb boneless, skinless chicken breast
- 1 1/4 cup plain kefir
- 2 tbsp low-fat sour cream
- 2 tsp fresh thyme leaves, chopped
- 1 tbsp chives, minced
- 2 tbsp Parmesan cheese, freshly grated
- 1 small clove garlic, minced and smashed to paste
- 1/4 tsp fresh ground black pepper
- olive oil cooking spray
- 2 cups whole grape tomatoes or small cherry tomatoes
- 1 large bell pepper, any color cut into 1 inch pieces
- 4 ounce part skim fresh mozarella cheese, cut into 1/4 inch cubes
- 32 4 inch skewers or 16 full size skewers cut in half
1. Slice chicken into 2 inch strips and marinate in 1 cup kefir for about 30 minutes in the fridge.
2. Mix remaining 1/4 cup kefir with sour cream, thyme, chives, Parmesan, garlic and black pepper in a small mixing bowl. Refrigerate, covered, for at least 30 minutes for flavors to meld together.
3. Lightly mist a grill pan or outdoor grill with cooking spray and preheat to medium high. If chicken is marinating remove strips from marinade and discard kefir. Cook chicken fro 3 minutes each side until cooked through. Let chicken cool slightly before skewering 1 piece per stick.
4. Build additional skewers with tomatoes, bell pepper and mozzarella, using 2 of each per stick. Wrap skewers in plastic wrap or pack in airtight container. Scoop 2 tbsp Parmesan dip into a small portable condiment cup for dipping chicken and vegetables.
Nutrition per serving ( 6 chicken skewers, 2 vegetable-cheese skewers, 2 tbsp dip) calories: 370, total fat: 13g, sat fat: 4 g, carbs: 12g, fiber: 3 g, sugars: 8 g, protein: 48g, sodium: 370mg, cholesterol: 115mg.
This recipe was adapted by Melissa Gerharter and originally posted on AnnArbor.com on Jan. 12, 2010.