Kabob…Kabab…Kebab

Kabob…Kabab…Kebab

Stick to your healthy diet with a “kabob”!

What a fun word. Kabob. What is a “Kabob” anyways?? Or for that matter…HOW do you spell it?? My eyes are crossed & kooky from looking at the variations & trying to determine the solid answer: 🙂

Wiki Link: http://en.wikipedia.org/wiki/Kabob

Aprox. Calories: Depending on what you place on each kabob stick, I would guess about 30 calories for each kabob.

Tools: Kabob Sticks, Knife, Cutting Board, Cookie Sheet, Baking Dish.

Music to Listen to While Preparing: These kabob sticks remind me of drumsticks. I found myself bopping them all over the counters to various music but I would suggest listening to something with a beat and maybe a bit of attitude. Try a jam from The Foo Fighters, Three Doors Down, Hinder, Three Days Grace, or Bush.

Ingredients: This is totally up to you. I would even suggest that you try a few different variations. I chose a simplistic onion, green pepper, red pepper & chicken for my kabobs. I have also used carrots, shrimp, pork, cherry tomatoes, asparagus, or squash. The world is your oyster on this one. Just mix it up and keep it healthy!

• Be sure to include seasoning! I recommend a Mrs. Dash Blend, A Cajun Pepper Spice, or Italian Seasoning Selection.
• Don’t forget the Lime! Everything is better with a Lime! 😉
• Bonus Ingredient- Sauces!! Try one or a few of the following:
  • Ranch
  • BBQ
  • Buffalo Sauce
  • Soy Sauce
  • Salsa
  • Sweet Mustard
  • Asian Orange Sauce

Directions:

• Be sure to soak your wooden kabob sticks in water for a few hours prior to using. This prevents them from catching on fire on the grill or in the oven. It also ensures that the wooden sticks won’t pull nearly all of the juices and flavor from your food.
• If you have chosen one, pre-cook your raw protein(Chicken, Pork, or Steak etc.) in a baking dish such as a casserole dish.
• Bake at 350 degrees for 5-10 minutes. Pull protein out before fully cooked. You will want to get a “head start” on the cook time because the veggies won’t take near as long.
• Chop various vegetable components and set aside.
• Dice protein into chunks that are desirable for consumption.
• Begin to slide vegetables and protein onto the kabob sticks as you wish. Be sure to leave enough room at each end of the stick for grabbing.
• Sprinkle on your seasoning and squeeze fresh lime juice over each kabob. If you squeeze the lime juice first it will help your seasoning “stick”.
• Cook ‘Em! Dealers Choice: Grill or Bake?

If grilling, keep a close eye on your food and be sure to take all safety precautions. Place kabobs on the grill rack and rotate every couple of minutes for an even cook until satisfied with results.

If baking, place kabobs on a cookie sheet and place in the 350 degree oven for 5 minutes. Flip kabobs and bake for an additional 3-5 minutes or until veggies are at a texture you desire and protein is fully cooked (or to your liking).

Prepare your sauces while kabobs finish cooking.

Pull kabobs from grill or oven and dip away!

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Now tell me that wasn’t fun? Mix your veggies & proteins up each time or pick a few favorites!

Stick with it! Being healthy isn’t an option anymore -it’s necessary! 🙂

-Chef Mallory

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