Soy-marinated Chicken Skewers

These tasty chicken skewers pack all of the flavor and protein punch, without any of the added calories or sugar.

Soy-marinated Chicken Skewers
 Courtesy Image

These chicken skewers are served with whole grain bulgur (or cracked wheat) on the side. Whole grains are still an important part of a muscle-building diet, but in moderation—like in this recipe where the serving is about ½ cup.

Nutrition (per serving)

Calories: 362; total fat: 14g; saturated fat: 5g; protein: 31g; carbohydrates: 28g; sugar: 1g; fiber: 7g; cholesterol: 83mg; sodium: 600mg

Recipe and photo by Natalie Knezic of Natalie’s Food & Health.

Prep time

30 min.

Cook time

20 min.

  • For the chicken skewers:
  • 1 lb boneless skinless chicken breasts (cut into 1 ½ -inch cubes)
  • 2 Tbsp extra-virgin olive oil
  • 2 Tbsp soy sauce
  • ½ tsp ground turmeric
  • 1 tsp freshly minced ginger or ground ginger
  • 1 tsp thyme
  • Coconut oil for coating the pan
  • For the bulgur:
  • 2 cups water
  • 1 cup bulgur wheat
  • 1 Tbsp coconut oil
  • ½ vegetable stock cube
  • ½ tsp ground turmeric

For the chicken skewers, cut the meat into 1½" cubes. Put in a medium bowl. Add soy sauce, olive oil, and spices. Leave to marinate for at least 30 minutes up to 4 hours, preferably overnight.

Heat grilling pan or non-stick pan. Grease grilling pan with olive oil or add coconut oil in a non-stick pan.

Thread the chicken onto wooden skewers, then cook in a pan for 7-8 minutes on each side or until the chicken is thoroughly cooked and golden brown. Turn the kebabs frequently. If you're cooking on a grill pan, moisten the meat with the marinade from time to time until evenly cooked.

When the meat is cooked, add a little water in the rest of the marinade mixture, and pour over the kebabs. Leave the meat in the liquid for another minute. Remove from heat and serve warm.

For the bulgur, bring water to boil. Add coconut oil, bulgur, and vegetable cube. Mix well, and let it cook for 5-7 minutes. Remove from heat, and let sit for another 10 minutes.

Add turmeric, and stir well. Serve warm with grilled chicken skewers.