These protein-rich skewers prove that flavorful food can also be guilt-free. They’re made with lean chicken breast, which means they’re low in fat but still packed with flavor.

The sweet-and-savory glaze hits all the right notes, and the real win is how easy they are to prep ahead of time. Just marinate, assemble and refrigerate. When you’re ready to cook, throw them on the grill and serve. Double the batch and you’re set for the week; pile leftovers onto a bagged salad or pair with steamed veggies and brown rice for an easy, fiber-packed lunch.

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Honey garlic chicken skewers

This recipe was adapted from a dish by Chef Quientina Stewart-Morrow and reviewed by Kelly Homesley, registered dietitian at Novant Health Bariatric Solutions - Elizabeth.

Ingredients:

  • 1 tablespoon vegetable oil

  • small bunch of coriander/cilantro roughly torn

  • 1 tablespoon sesame seeds

  • 1 onion peeled and sliced into squares

  • 1 red bell pepper chopped into large chunks

  • 2 chicken breasts (approximately 350g/12.5 oz) chopped into bite sized pieces

  • 3 tablespoon honey

  • 3 tablespoon dark soy sauce

  • 1 teaspoon minced ginger

  • 2 cloves garlic peeled and minced

  • 1 tablespoon sesame oil

  • For preparation, 6 wooden or metal skewers

Preparation:

Mix all the marinade ingredients together in a small bowl. Place the chicken in a bowl and pour on three-quarters of the marinade (save the rest for brushing on the chicken during cooking). Cover and place in the fridge for one hour (or up to a day).

Soak your skewers if they're wooden ones (to prevent them from burning) or use metal skewers. When you're ready to cook, heat your barbecue or griddle until it's very hot. Thread a piece of chicken onto a skewer, followed by a chunk of red pepper, then a piece of chicken and a slice of onion. Repeat until you use up all the skewers and chicken.

Discard any of the marinade left in the bowl. Place the skewers on the barbecue or griddle, and cook for eight to 10 minutes until cooked through. Turn three to four times during cooking, and brush with the reserved marinade halfway through cooking. To check the chicken is cooked, using an instant thermometer check that the internal temperature of the chicken is 165°F.

Arrange skewers on a medium platter and sprinkle with sesame seeds and cilantro.

Yield: 6 skewers. Per skewer: 156.5 calories; 6 g fat; 28.6 mg cholesterol; 608 mg sodium; 15 g carbohydrate; 12 g protein.