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Make your own kebabs

Dinner Lunch

Perfect for a BBQ!

20 mins
9 ingredients
$4.00 / person
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Make your own kebabs

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Ingredients

Serves = 3

  • 6 wooden skewers
  • 1 chicken breast or 300g firm tofu or 300g firm white fish (e.g. barramundi or flathead)
  • 1 small red capsicum
  • 1 small green capsicum
  • 1 small red onion
  • 1/2 punnet cherry tomatoes
  • Lemon, to serve

Marinade 1

  • 2 tbsp salt reduced soy sauce
  • 1 tbsp honey

Marinade 2

  • 1 tbsn extra virgin olive oil
  • 1 tbsn balsamic vinegar
  • 1 tbsn Worcestershire sauce
  • 1 tbsn salt reduced soy sauce
  • ½ tsp Dijon mustard
  • ½ tsp minced garlic
  • ½ tsp mixed dried herbs

It’s this easy

  • Soak skewers in water to prevent burning
  • Cut chicken/tofu/fish into cubes, approximately 1.5 x 1.5cm, and place in a bowl
  • Add marinade ingredients to the bowl and stir well. Leave to marinate whilst you prepare other ingredients
  • Peel onion and chop into square pieces. Chop capsicum into squares pieces
  • Thread chicken/tofu/fish onto skewer, followed by onion, red capsicum, green capsicum and cherry tomato. Repeat until all skewers are full
  • Cook on BBQ for 8-10 minutes for chicken or tofu, or 4-5 minutes for fish, or until cooked through. Turn skewers halfway through cooking.
  • If cooking in an oven, preheat to 180 degrees Celsius and place kebabs on a lined tray. Bake for 12-15 minutes for chicken or tofu, or 6-7 minutes for fish, or until cooked through, turning halfway
  • Cut lemon into wedges and squeeze over kebabs when serving

Tweaks

  • Mix up the vegetables e.g. try mushroom, zucchini or squash
  • Try adding fruits e.g. pineapple or peach

Notes

Nutrition information (per serve), using chicken with marinade 1:

  • Energy (782kJ)
  • Protein (23.0g)
  • Total fat (1.8g)
  • Saturated fat (0.5g)
  • Carbohydrate (16.3g); Starch (0.8g), Sugars (15.5g), Added sugars (0.1g), Free sugars (8.0g)
  • Dietary fibre (4.3g)
  • Sodium (547mg)
  • Calcium (27mg)
  • Iron (1.5mg)

Nutrition information (per serve), using chicken with marinade 2:

  • Energy (899kJ)
  • Protein (22.5g)
  • Total fat (8.1g)
  • Saturated fat (1.5g)
  • Carbohydrate (60.8g); Starch (0.9g), Sugars (9.7g), Added sugars (1.4g), Free sugars (2.4g)
  • Dietary fibre (4.7g)
  • Sodium (480mg)
  • Calcium (48mg)
  • Iron (1.9mg)

Why is this good?

Be Healthier

Tomatoes are a rich source of the carotenoid Lycopene. Research has shown that diets rich in lycopene is associated with reduced risk of certain cancers, particularly prostate cancer, pancreatic cancer and cancers of the digestive tract.

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Healthier Skin

Tomatoes are considered beneficial to Healthier Skin and the high lycopene and beta-carotene content may protect against sunburn.

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Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

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Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

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Be Healthier

Soyfoods such as Tofu are a great source of protein and essential fatty acids.

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Sharper Thinking

Tofu is a great source of isoflavones which can favourably improve cognitive function and visual memory.

More: Tofu recipes (8) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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