Chicken or Beef Kebabs KETO* Keeper!

 These Kebabs are marinated in a wildly popular, viral chicken marinade recipe for the juiciest, most flavor bursting chicken/beef skewers of your life – no dry, bland or boring chicken here!  This recipe is a healthy, prep ahead friendly, meal-in-one, ideal for effortless entertaining or special occasions; just throw the skewers on the grill or in the oven – and in minutes everyone will be swooning!   

Serve the Kebabs hot off the grill or dunk them in an irresistible Parmesan Herb Yogurt Dip!

WHY YOU’LL LOVE kEBAB RECIPE

• Flavor Bomb. The pantry friendly marinade is savory, tangy, slightly sweet, with adept seasonings.
• Juicy Chicken/Beef. The marinade + my cooking tips = the juiciest chicken & beef.
• Lightly Charred Veggies. Some reserved marinade is added to the vegetables for smoky, charred, bombs of bright, crisp-tender freshness.
• Baked or Grilled. For year-round enjoyment.
• Prep Ahead. No last minute hustle, just throw on the grill or in the oven.
• Great for Entertaining. Easy to cook, easy to eat, easy to cleanup.
• Deceptively Healthy. Yet so hearty and satisfying.

CHICKEN/BEEF AND VEGGIES

• Chicken: Either chicken breasts or thighs will work for this recipe. We prefer chicken breasts because they are easier to cut into uniform cubes. If you use thighs, I suggest bending one piece back over itself to create a thicker piece.
• Beef: 1.5 lbs. beef tri-tips, sirloin steak tips or other steak cut.
• Zucchini: Use medium zucchini. You don’t want large zucchini because they are too wide and will prevent the chicken from touching the grill.
• Bell peppers: Use red, yellow and/or orange because they are the sweetest. I like to use multiple colors for presentation.
• Red onion: The onion becomes sweet and tangy as the slices caramelize on the grill. Chop the onion in half then each half in thirds.
• Pineapple: You can use a bag of frozen, canned or fresh (preferably).  Skewer them by themselves, they don't take long.
• Tomatoes:  I use Roma tomatoes. They are sturdy.  Skewer them by themselves too.  They take minutes and add so much flavor!

KEBAB INGREDIENTS: 

Kebabs are simple to prepare, but their bright, fresh flavor wows every time.  Here’s what you’ll need:

CHICKEN/BEEF KEBAB MARINADE:

• Olive oil: Use quality extra virgin olive oil for the best flavor.
• Tamari or Soy sauce:  This grounds the marinade with its unami flavor. Use reduced sodium soy sauce so we can control the salt.
• Balsamic vinegar:  This adds a subtle, complex fruity, sweet tanginess.  Use Balsamic Vinegar of Modena I.G.P.  for the best flavor like this one. Grape must should always be the first ingredient followed only by vinegar.
• Lemon juice: This brightens the marinade and tenderizes the chicken. Freshly squeezed is best but you can use bottled because it’s just a splash.
• Brown sugar: This balances the soy, balsamic and lemon juice and helps caramelize the chicken as it cooks. Use light brown sugar for rich sweetness. If keto, use Swerve brown sugar instead.
• Dijon mustard:  This adds a depth of tanginess. I promise it won’t make your chicken skewers taste like mustard! 
• Seasonings: Dried oregano, dried basil, dried thyme, paprika, garlic powder, onion powder, salt, pepper and red pepper flakes inject the Chicken Kebabs with a depth of flavor.

INGREDIENTS:

CHICKEN/Beef AND VEGGIES:

• 1 1/2 lbs. chicken breasts cut into 1 1/4” cubes AND/OR
• 1.5 lbs. beef tri-tips, sirloin steak tips or other steak cut.
• 3 bell peppers (red, yellow, and/or orange) sliced into 1 1/4” chunks
• 2 zucchini cut into 1/2” slices
• 1 large red or white onion cut into 1 1/4” chunks
• 2 cups pineapple 
• 8 halved large Roma tomatoes
• 2 cans potatoes or parboiled potatoes (optional)

MARINADE: (can be doubled for basting)

• 1/3 cup olive oil
• 3 tablespoons lemon juice
• 2 tablespoons reduced sodium soy sauce
• 2 tablespoons balsamic vinegar
• 2 tablespoons brown sugar
• 1 tablespoon Dijon mustard
• 1 1/2 tsps. EACH garlic powder, salt, onion powder
• 1 tsp EACH dried basil, dried oregano, dried thyme, paprika
• 1/2 tsp EACH pepper, red pepper flakes

PARMESAN YOGURT HERB DIP:

• 1 cup Greek yogurt or sour cream
• 1/4 cup finely freshly grated Parmesan
• 1 tablespoon lemon juice
• 2 tablespoons minced parsley
• 1 tablespoon chopped chives
• 1 tablespoon minced dill
• 1/4 tsp EACH salt, ground cumin
• 1/8 teaspoon pepper

INSTRUCTIONS:

MARINADE:

• Whisk the Marinade ingredients together in a large bowl or large freezer bag (whatever dish you're marinating the chicken in). Remove 2 tablespoons to a small bowl for basting.

marinate veggies:

• Remove 3 tablespoons to a separate large bowl or bag with the vegetables, toss to coat, and refrigerate.

marinate chicken/beef:

• Add chicken/beef to remaining Marinade (in separate zip lock bags) and stir to coat. Marinate 4-6 hours in the refrigerator.

soak wooden skewers: (no need for metal)

• If using wooden skewers, soak them in water until ready to use.
• Meanwhile, whisk the dip ingredients together and refrigerate.

assemble skewers:

• When ready to cook, thread chicken and veggies snugly onto skewers.

 KeBaB VARIATIONS

• Swap lemon juice: Use red wine vinegar instead of lemon juice.
• Swap balsamic vinegar: Use red wine vinegar instead of balsamic vinegar.
• Swap seasonings: Add more or less of your favorite spices. 
• Make it spicy: Add additional red pepper flakes for a kick.
• Swap sugar: Use an equal amount of honey or sugar replacement for keto instead.
• Swap protein: Use beef, pork, lamb, or seafood; adjust the cooking time as needed.
• Make all veggie and chicken kebabs: Instead of alternating the chicken and vegetables, make all chicken and all vegetable kebabs. This is what I do.  I combine the peppers and onions.  Chicken by itself.
• Mix up the vegetables: Add more or less or omit certain veggies altogether, or add other favorite vegetables like mushrooms or par-cooked or canned potatoes.
• Enjoy different ways: Eat the chicken/beef and veggies straight off the skewers, or atop pita bread, grain bowls, risotto, cheesy pasta, and more! 

Feel free to mix up the Kebab Marinade or add or swap in different vegetables.

HOW TO GRILL KeBaBS

• Generously grease the grill with avocado or vegetable oil and heat to medium-high heat.
• Once hot, add chicken/beef skewers and grill for approximately 8-12 minutes, until they reach an internal temperature of 160 degrees. Rotate halfway through cooking and baste (with Reserved Marinade that never touched raw chicken) once the outside of the chicken is cooked. Baste again after removing from the grill; let rest 5 minutes before serving.

HOW TO BAKE KeBaBS

You will want to enjoy these enticing kebabs all year, so it’s a good thing they are also delicious baked in the oven! Here’s how:

• Preheat oven to 400 degrees F. Line a pan with foil that allows you to perch the metal skewers on the top rim of the pan so the chicken/beef hangs in the middle without touching the bottom of the pan.  You may also line on a lightly greased, foil lined baking sheet.  
• Bake in the oven for 16-22 minutes or until they reach 160 degrees, flipping the skewers half way through cooking.  
• Turn the oven to broil and broil the kebabs (without moving the pan) for a couple minutes on each side if desired for more caramelization (watch closely so they don’t burn or overcook. 

HOW TO COOK KeBaBS ON AN INDOOR GRILL PAN

• Preheat the grill pan to medium high heat and brush generously with oil.
• Grill the chicken/beef until it reaches an internal temperature of 160 degrees, flipping halfway through, about 18-12 minutes total.

HOW DO I MAKE THE JUICIEST CHICKEN SKEWERS?

These few simple steps will ensure the juiciest Chicken Kebabs every time:  

• Don’t chop the chicken too small. 

• Marinate the chicken for at least 4 hours.

• Transfer the marinating chicken to your kitchen counter 30 minutes before grilling. You can count threading the chicken onto the skewers towards this time.

• Don’t overcook the chicken!

TIPS FOR MAKING KEBABS

Follow these easy tips for the best Kebabs every time!

• Group the red onion slices. Don’t pull the onion slices apart, rather add them to the marinade in sections. They will naturally separate some as you stir them with the marinade. You will want to add 2-3 slices of red onions to the chicken skewers at a time.
• Slice the zucchini thick. Slice the zucchini about 1/2-inch thick because it cooks very quickly. If it’s thin, it will overcook and become mushy.
• Don’t slice the bell peppers wider than the chicken. Wide bell peppers will prevent the chicken from touching the grill.
• Clean the grill. Clean the grill grates before and after grilling with a wire grill brush to remove any residue. This will help create beautiful grill marks and help prevent the chicken and veggies from sticking.
• Grease your grill with a high smoking point oil such as avocado oil. Do NOT use olive oil because it has a lower smoking point, which will cause excessive smoke and can adversely impact its flavor and produce low levels of harmful compounds.
• Use a hot grill. Heat up the grill with the lid closed cranked to the maximum temperature so it can achieve temperature more quickly and create those coveted grill marks. Once the grill is hot, adjust the temperature.
• Be patient.  Don’t attempt to flip the kebabs before 3 minutes or the chicken will tear. Once you can easily move the chicken with tongs, it is ready to flip.
• Use a meat thermometer. Always use a meat thermometer to eliminate the guess work to achieve succulent, juicy chicken every time.  
• Which thermometer? Pick up an inexpensive instant read thermometer at the grocery store or Amazon, or I am obsessed with this digital probe thermometer – you will never overcook any protein again! 
• Don’t overcook! Cook chicken to an internal temperature of 160ºF and then rest for 5 minutes to carryover to 165 degrees. 
• Let the chicken rest. After the kebabs are finished cooking, let the chicken/beef rest for 5-10 minutes so that the meat has time to reabsorb the juices that have pushed towards the outside.

CAN KEBABS BE MADE AHEAD? 

Absolutely! Prepare the entire recipe in advance or prepare elements of it ahead of time: 

• Marinade: can be whisked together up to 3 days in advance. 
• Chicken: can be chopped up to 2 days before cooking, or marinated for up to 8 hours.
• Veggies: can be sliced and refrigerated up to 4 days in advance. 
• Assembled meat skewers: can be stored while marinating in a shallow dish.  Make sure to rotate the kebabs frequently so they marinate evenly.  
  

HOW TO STORE AND FREEZE

• To store: Remove the chicken/beef and veggies from the skewers into an airtight container.  Store in the refrigerator for 3-4 days.
• To freeze chicken/beef in marinade in separate containers: Freeze for up to 3 months. Use shortly after thawing. I do not recommend freezing the vegetables raw or cooked as they will become mushy when thawed.
• To freeze cooked meat: Transfer cooled meat to an airtight container or plastic freezer bag and squeeze out any excess air. Freeze for 2 to 3 months.

HOW TO REHEAT KEBABS

• Skillet: Heat one tablespoon of olive oil in a skillet and heat over medium low heat. Add the chicken/beef and veggies (off the skewers) and warm through.
• Microwave: Remove chicken/beef and veggies from skewers. Reheat at 30-second intervals, taking care not to overcook.
• Oven: Cover chicken/beef skewers with foil and reheat in the oven for 5-8 minutes at 350 degrees or just until warmed through.  

Source:  Carlsbad Cravings