Low Sodium Chicken Espetada
Experience the vibrant flavors of the Mediterranean with this mouthwatering Low Sodium Chicken Espetada recipe! Perfect for a heart-healthy meal, this dish combines juicy, marinated chicken breast cubes with a colorful medley of bell peppers, zucchini, and red onion, threaded onto skewers and grilled to smoky perfection. The marinade, made with olive oil, fresh lemon juice, garlic, thyme, paprika, and black pepper, infuses the chicken with bold, zesty flavor without relying on added sodium. Quick to prepare and easy to cook in just 15 minutes, these skewers are ideal for weeknight dinners or backyard barbecues. Serve this wholesome and nutritious dish with a squeeze of fresh lemon for a final burst of brightness, and enjoy a delicious low-sodium meal that’s as satisfying as it is healthy.
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Recipe Information
Ingredients
- 2 pieces boneless skinless chicken breasts
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 3 large garlic cloves
- 2 teaspoons fresh thyme
- 0.5 teaspoons ground black pepper
- 1 teaspoons paprika
- 2 large bell peppers
- 1 large red onion
- 1 large zucchini
- 4 pieces metal skewers
Instructions
Cut the chicken breasts into 1-inch cubes and set aside.
In a large bowl, mix together the olive oil, lemon juice, minced garlic, thyme leaves, black pepper, and paprika to create a marinade.
Add the chicken cubes to the marinade, ensuring all pieces are well-coated. Cover the bowl with plastic wrap and refrigerate for at least 20 minutes to marinate.
Meanwhile, prepare the vegetables. Cut the bell peppers into 1-inch pieces, slice the red onion into similar 1-inch pieces, and slice the zucchini into thick rounds.
Preheat a grill or grill pan over medium-high heat.
Assemble the espetada by threading chicken and vegetable pieces alternately onto each skewer, ensuring that each skewer has an even distribution of ingredients.
Oil the grill grates lightly with a brush or spray, then place the skewers on the hot grill.
Grill the skewers for about 12-15 minutes, turning occasionally, until the chicken is fully cooked and reaches an internal temperature of 165°F (74°C).
Remove the skewers from the grill and allow them to rest for a few minutes before serving.
Serve warm, optionally with lemon wedges for additional freshness.
Nutrition Facts
Calories |
1211 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2756 mg | 120% | |
| Total Carbohydrate | 59.2 g | 22% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 35.6 g | ||
| Protein | 116.6 g | 233% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 184 mg | 14% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2532 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
