Celebrate the 4th with a Picnic!
All Things Red, White & Blue –
4th of July BBQ time.
Here’s a recipe to help you get your picnic menu preparation started!
We’re just 2 days away from one of our nations biggest celebrations – Independence Day. The 4th of July. Decorations of Red, White & Blue are everywhere. Fireworks will light up our Las Vegas night sky, and there will backyard BBQ’s galore. I’m good with the first 2 – the decorations and fireworks. It’s the backyard BBQ thing that makes me slightly twitchy. It means I’ll have to cook. Something. I’ll have to come up with a recipe that fits my slightly particular criteria: Healthy, simple ingredients, simple recipe, and batchable. Fortunately, I have a little sister* who is a super hero in the kitchen. She has come to my rescue more than once in my kitchen capers. (Not the ones involving flames or smoke alarms. Those are for the fire department!) This time she tested (and we tasted) her recipe for Rosemary Chicken Skewers. Fresh Rosemary is used to skewer the chicken, giving it an amazing amount of flavor. The salad screams “PATRIOTIC” with it’s red, white and blue colors being provided by watermelon, feta cheese and fresh blueberries!
Both recipes are easy to double if you’re expecting a big crowd!
Have a safe 4th of July, and until next time, happy, healthy eating from Zoe (the Nutrition Consultant) and the staff at Elevate Sports Performance & Chiropractic.
*Special thanks to Anne Klein (aka my little sister) for the recipe and pictures!
ROSEMARY CHICKEN SKEWERS
A flavorful recipe infusing chicken with fresh herbs and grilled on an aromatic rosemary skewer. The more finely the herbs and spices are chopped and/or the longer the marinating time, the stronger the flavor. When choosing herb, marinade and vegetable combinations, remember that what grows together…goes together!
1. Marinate chicken cubes at least 6 hours or overnight
2. 1 ½ to 1 hour before dinner: Skewer chicken; refrigerate until ready to grill.
3. Grill chicken.
4. Toss watermelon, blueberries and feta together in a large bowl, lightly.
Rosemary Skewered Chicken
3 boneless chicken breasts halves, cut into 1 1/2- inch cubes (about 1 ½ pounds)
½ red onion, cut into 1-inch wedges
7-9 rosemary stalks cut same length as bamboo skewers**
2 tablespoons diced fresh rosemary
2 tablespoons olive oil
1 tablespoon spicy or whole grain mustard
1 tablespoon soy sauce (or tamari)
juice of 2 lemons
1/2 teaspoon kosher salt
1/2 teaspoon fresh ground black pepper
2 cloves garlic, minced
1. In a medium bowl combine rosemary, olive oil, mustard, soy sauce, lemon juice, salt, pepper, and garlic.
2. Place chicken into a large zip-top bag and pour the marinade over the chicken and massage to distribute the marinade. Seal the bag and refrigerate for 6 hours or overnight.
3. When ready, preheat your grill to medium heat. Hold one bamboo skewer with a rosemary stalk. Thread chicken onto skewers**, alternating with onion slice, careful not to pack them too tightly. I fit about 5-6 cubes of chicken on each skewer, which will vary depending on the size of your skewer and personal preference.
4. Grill or bake skewers for 4 minutes on each side, or until the chicken is cooked through. (cook in preheated 450 degree oven for about 10 minutes, turn and bake 5 to 10 minutes longer or until chicken is cooked through).
5. Serve warm.
How to make rosemary skewers
**Soak the rosemary in cold water for an hour. This helps prevent the herbs from burning on the grill.
**Thread your meat and veggies onto the rosemary stems, starting at the BOTTOM. The rosemary needles grow upward, so this way everything will glide on smoothly.