Chicken and pepper skewers
Colourful skewers of marinated chicken and peppers: lean, tasty and great in the oven or on the barbecue for a light cutting meal.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle350 g chicken breast
- check_circle2 bell peppers
- check_circle1 red onion
- check_circle14 g olive oil
- check_circle1 lemon
- check_circle1 teaspoon paprika
- check_circleGarlic, salt, pepper
Method
- 1Cut the chicken and peppers into large cubes.
- 2Marinate the chicken for 10 minutes in oil, lemon, paprika, garlic, salt and pepper.
- 3Thread the skewers, alternating chicken, peppers and onion.
- 4Cook for 15 minutes at 200 °C (or under the grill), turning them.
- 5Serve hot.
The protein skewers of the barbecue
Chicken and pepper skewers are a sociable, tasty cutting dish: 40 g of protein for 333 kcal and 12 g of fat. Marinated chicken breast provides the lean protein, peppers and red onion colour, fibre and lovely caramelisation. Perfect on the barbecue, griddle or in the oven, they make cutting festive.
The marinade makes everything
The secret to tender, tasty skewers is the marinade. Oil, lemon, garlic, paprika: 30 minutes is enough to tenderise and flavour the chicken, for very few calories. Be careful not to drown the skewers in oil — one spoon is enough to coat. When cutting, base the marinade on lemon, spices and herbs rather than oil.
Cooking the skewers
Cut the chicken and vegetables into equal-sized pieces for even cooking, and alternate them on the skewers. Cook over high heat, turning regularly, for 12-15 minutes: the chicken should be cooked through (no longer pink) but not dried out, the vegetables lightly charred. Serve with rice or a salad for a complete meal.
Varying the skewers endlessly
The skewer is a format that invites play. Keep the chicken or swap it for lean beef, shrimp, cubed salmon or marinated firm tofu for a vegetarian version. For the vegetables, rotate peppers, red onion, zucchini, mushrooms, cherry tomatoes: those that grill well and hold on the stick. Cut everything the same size for even cooking.
The marinade sets the journey: lemon-herb for Mediterranean, soy-ginger-sesame for Asian, paprika-cumin-garlic for spicy, yogurt-spices tandoori-style for Indian. The same set of skewers completely changes character with the marinade — enough to turn every barbecue or griddle into a different meal, always protein-rich and moderate in calories.
What to pair it with
To vary grilled and barbecue chicken dishes, these recipes extend the idea.
Key takeaways
- 40 g protein for 333 kcal: sociable, tasty cutting skewers.
- The marinade (lemon, garlic, paprika) tenderises and flavours for few calories.
- Equal-sized pieces + high heat = even, caramelised cooking.
- Serve with rice or a salad for a complete meal.
Frequently asked questions
How long should you marinate the chicken?
30 minutes is enough to flavour and tenderise chicken breast; 1 to 2 hours is even better. Avoid going beyond 24 hours with an acidic marinade (lemon), which would eventually 'cook' and over-soften the meat.
Can you cook the skewers in the oven?
Yes: lay them on a rack over a tray, and bake at 220 °C for about 15-18 minutes, turning halfway. A blast under the grill at the end gives the barbecue colour. A griddle or grill pan also works.
How do you keep the chicken from drying on skewers?
Marinate it, don't overcook it, and cut it into pieces that aren't too small (they dry fast). Alternating with vegetables that release a little moisture also helps. Take the skewers off as soon as the chicken is cooked through.
Track your nutrition and progress
Log your workouts, your weight and your records — free, on mobile and desktop.