5 Ways Kabobs + Marinades

Marinade Instructions:
To prepare marinade, combine all ingredients except the oil in a bowl, then slowly drizzle in the oil while whisking to emulsify the marinade.

Lager Marinade
Protein: chicken, beef, pork

Approximate nutritional values per 2 tablespoons:
28 Calories, 1g Fat (0g Saturated), 0mg Cholesterol,
70mg Sodium, 3g Carbohydrates, 0g Fiber, 0g Protein

Tuscan Marinade
Protein: chicken, pork

Approximate nutritional values per 2 tablespoons:
11 Calories, 0g Fat (0g Saturated), 1mg Cholesterol,
254mg Sodium, 1g Carbohydrates, 0g Fiber, 0g Protein

Orange-Ginger Marinade
Protein: chicken, pork, fish, seafood

Approximate nutritional values per 2 tablespoons:
48 Calories, 4g Fat (1g Saturated), 0mg Cholesterol,
154mg Sodium, 3g Carbohydrates, 0g Fiber, 0g Protein

Pineapple-Coconut Marinade
Protein: chicken, fish, seafood

Approximate nutritional values per 2 tablespoons:
50 Calories, 3g Fat (1g Saturated), 0mg Cholesterol,
3mg Sodium, 6g Carbohydrates, 0g Fiber, 0g Protein

Chimichurri Marinade
Protein: chicken, beef, pork, fish, seafood
(use a blender or food processor

Approximate nutritional values per 1 tablespoon:
93 Calories, 11g Fat (2g Saturated), 0mg Cholesterol,
91mg Sodium, 1g Carbohydrates, 0g Fiber, 0g Protein

Prep
• Cut protein and vegetables into same-sized pieces (about 1-inch) so they cook evenly.

Misc
• Thread protein and vegetables separately on skewers due to varied cooking times.
• Use a food processor or blender to purée ingredients like garlic, onion or chile peppers, then drizzle in the oil to blend.
• Use about 1/2 cup of marinade per pound of meat or vegetables.
• Marinate proteins and vegetables separately in zip-top plastic bags; be sure to reserve some of the marinade for serving. Used marinade must be discarded.
• When marinade contains an acid or citrus juice, marinate shrimp and fish 15 to 30 minutes, scallops 30 minutes to 1 hour, chicken, pork and beef 2 to 6 hours, and vegetables 2 to 8 hours.
• If using wooden skewers, soak them in water for 20 minutes to prevent them from burning.

Grill
• Grill kabobs over medium heat, turning them every few minutes.
• After removing kabobs from the grill, tent with aluminum foil and let them rest for 5 minutes. The internal temperature will rise 5 to 10° upon standing (known as carryover cooking). To ensure the correct desired doneness, remove the kabobs from the grill 5° below the desired final internal temperature.
• Final internal temperatures: Chicken: 165°; Seafood, Fish, Pork, Beef: 145° (medium-rare for beef)

Serve
• Serve over greens such as baby kale, baby spinach or spring mix, or grains like brown rice, couscous, quinoa or cauliflower rice.

Ideas

Proteins:
• Boneless skinless chicken breasts
• Fish such as salmon, swordfish or tuna
• Lean beef such as sirloin steak or sirloin tip
• Lean pork such as tenderloin or boneless pork chops
• Raw 16/20 count tail-on peeled shrimp
• Scallops
• Tofu

Vegetables/Fruits:
• Acorn or butternut squash (diced and par-cooked)
• Asparagus
• Baby potatoes (halved and par-cooked)
• Bell peppers
• Brussels sprouts (blanched)
• Cherry tomatoes
• Corn on the cob (wheels)
• Eggplant
• Fresh mango
• Jalapeño peppers
• Jicama
• Lemon, lime or orange
• Mushrooms
• Pineapple
• Red/yellow onion
• Sweet potatoes (diced and par-cooked)
• Summer squash
• Zucchini

For Dipping:
• Avocado mashed with Greek yogurt and fresh lime juice
• Chili-garlic sauce
• Harissa
• Hoisin
• Hummus
• Olive tapenade
• Pesto
• Puréed roasted red peppers
• Tzatziki

Chef Tip
Save time in the kitchen by purchasing pre-skewered kabobs from your Meat Department

Dietitian’s tip:
> Be sure the kabobs cook for 2 to 3 minutes after the last marinade application in order to kill any remaining bacteria. This is called “cooking off” the marinade.