Vegetable Skewers

Vegetable Skewers

This is a great dish for those hot summer days or nights. Easy, tasty and very healthy. You can use any and as many vegetables on the skewers as you like.

CAL P/SERVE
192
kJ P/SERVE
804
FAT P/SERVE
8.6g
CARBS P/SERVE
21.7g
PROTEIN P/SERVE
4.4g
SUGAR P/SERVE
5.5g
SODIUM P/SERVE
18g
FAT
%
4.1%
ENERGY RDI%
9.2%

This recipe can be followed exactly, or simply used for inspiration.

Ingredients

  • 2 cups cooked brown rice (or couscous / quinoa)

Skewers:

  • 8 mushrooms
  • 8 cherry tomatoes
  • 1 large zucchini, sliced thickly
  • ½ red capsicum, cut into chunks
  • ½ onion, cut into wedges

Marinade:

  • 2 tbsp. olive oil
  • Squeeze lemon juice
  • 1 garlic, crushed
  • Sprinkle Cumin
  • Sprinkle paprika (smoked or sweet)
  • Pinch chilli
  • Sprinkle oregano
  • Salt and pepper to taste

Sauce:

  • 50g Greek Yoghurt
  • 2 tbsp. chopped mint
  • 1 clove garlic, crushed

Method

  1. Soak your skewers (if you are using wooden) for 20 minutes.
  2. Place all the marinade ingredients into a large mixing bowl and mix. Place your vegetables into the bowl and mix until all are coated with the marinade. Set aside for 20 minutes. Mix your sauce ingredients and set aside.
  3. Heat your grill, BBQ or griddle pan onto high.
  4. Skewer your vegetables onto the 8 skewers and grill until just cooked.
  5. Serve 2 skewers per person with sauce drizzled over or on the side with rice, couscous or quinoa.

Nutrition Table

Servings: 4 Serving size:205g
Average Serve Average 100g
Energy 804 kJ 392 kJ
  192 Cal 94 Cal
Protein 4.4 g 2.2 g
Fat, total 8.6 g 4.2 g
- saturated 1.7 g 0.8 g
Carbohydrate 21.7 g 10.6 g
- sugars 5.5 g 2.7 g
Sodium 18 mg 9 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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