How to Cook Kabobs in the Oven

Kabobs are a delicious meal or snack! Eat the kabobs alone or serve them on top of rice, quinoa, or a salad. Prepare and marinate the chicken the day before you plan to cook it. This will help tenderize the meat and add flavor to the kabobs.

[Edit]Ingredients

• of boneless skinless chicken breast
• 2 large yellow onions
• 3 bell peppers
• of avocado oil or olive oil
• 4 tablespoons of lemon juice
• 1 tablespoon of fresh flat-leaf parsley chopped
• 1 teaspoon of salt
• ½ teaspoon of pepper
• ½ teaspoon of garlic powder

Makes 2 servings

[Edit]Steps

[Edit]Preparing the Skewers and the Marinade

1. Soak the wooden skewers overnight. Place the wooden skewers in a clean bowl that is wider than the length of the skewers. Half fill the bowl with cold tap water and submerge the skewers in the water. This will help stop the skewers from drying out or burning in the oven.
   
   • If you forget to do this the night before, leave them in water for as long as possible, even a few hours will help.^[1]
2. Measure the oil and lemon juice into a bowl. Add of lemon juice and of avocado oil or olive oil into a medium-sized bowl. Use cold-pressed avocado or olive oil if possible, as this type of oil is rich in nutrients.^[2]
   
   
3. Add the dry ingredients and whisk the mixture until it’s combined. Measure of fresh flat-leaf parsley, 1 teaspoon of salt, ½ teaspoon of pepper, and ½ teaspoon of garlic powder into the bowl. Use a fork or a whisk to briskly stir the ingredients together. Continue whisking until the ingredients have all merged together, this will take about 1 minute.^[3]
   
   
   • Use circular stirring motions to stop the mixture from splashing over the edges of the bowl.
   • If you don’t have flat leaf parsley you can substitute it for a different variety of parsley. If you don’t enjoy the flavor of parsley, try using coriander, basil or rosemary instead.

[Edit]Marinating the Chicken

1. Cut the chicken into cubes. Use a clean, sharp knife to cut the chicken. Place the chicken onto a chopping board and cut the chicken crosswise into wide strips. Turn the board 90 degrees and cut the breasts lengthways, leaving gaps between the cuts. This process creates chicken cubes that are an easy size to push onto the skewers.^[4]
   
   
   • Always wash your hands after touching chicken to avoid food poisoning.
   • Make sure that the chicken is fully defrosted before you start preparing it.
2. Place the chicken cubes and marinade into a ziplock bag. Transfer the chicken cubes into a medium sized ziplock bag. Use one hand to hold the ziplock bag open and the other hand to gently pour the marinade into the bag. Close the ziplock bag and check that no marinade is leaking from the seal.^[5]
   
   
   • If the seal on the bag isn’t working, pour the chicken and marinade into a new bag.
3. Massage the marinade into the chicken with your hands. Place the bag of chicken and marinade onto a hard surface, such as a chopping board. Squish the chicken around in the marinade until you have covered all of the chicken cubes with marinade.^[6]
   
   
   • Press down on the chicken cubes as you move them around. This will help the marinade to soak into the chicken.
4. Refrigerate the chicken cubes for 4-6 hours. Place the ziplock bag of marinated chicken into the fridge. Leave it for 4-6 hours to achieve the optimum flavor.^[7]
   
   • If you are short on time, even 1 hour will help to soften and flavor the meat.
   • Don’t leave the chicken to marinate for more than 24 hours as this increases the risk of food poisoning.

[Edit]Constructing the Kabobs

1. Preheat the oven to . Turn your oven to the bake setting and set it to . Place the oven rack in the middle shelf of the oven. This will help the kabobs to cook evenly. Most ovens take at least 10 minutes to heat up.^[8]
   
2. Cut the peppers into strips. Cut the bell peppers in half and pull out the seeds from the middle. Use a sharp knife to make lengthwise cuts that are about apart. Turn the chopping board 90 degrees and cut crossways, leaving gaps between your cuts.^[9]
   
   
   • Repeat this process for all 3 peppers.
   • Use different colored peppers to add contrast and color to your kabobs.
3. Chop 2 large onions into pieces. Cut the onion in half using a sharp knife and peel the skin off the onions. Place the flat side of the onion onto the chopping board. Cut the onion in half lengthways and then crossways, to create quarters that are approximately in size.^[10]
   
   
   • Peel apart the layers of the chopped onion so you have thin chunks of onion.
   • Repeat this process for both onions.
4. Push the chicken and vegetables onto the skewers. Remove the chicken from the fridge. Push a piece of chicken onto the skewer so that it is about from the bottom of the skewer. Place a vegetable onto the skewer and push it down until it is touching the chicken. Keep repeating this process until you have filled the kabobs with chicken and vegetables.
   
   
   
   • Leave about at the top of the stick.^[11]
   • Repeat this process until you have used all the vegetables and chicken.
5. Place the kabobs on an oven tray that has been lined with aluminum foil. Tear a sheet of aluminum foil that is the width of the oven dish. Line the dish with the foil and place the kabobs on top. Spread the kabobs evenly across the dish.^[12]
   
   
   • Make sure that the kabobs aren’t touching each other.

[Edit]Baking the Kabobs

1. Place the kabobs into the oven for 15 minutes. Transfer the tray into the middle shelf of the oven. Leave the tray uncovered as this will allow the vegetables to become crispy. Remove the tray from the oven after 15 minutes.^[13]
   
   • Use oven mitts when touching the hot tray.
2. Remove the kabobs from the oven and flip the skewers over. Take the oven tray out of the oven and place it onto a heat-proof surface. Use tongs to gently turn over each kabob. Make sure that none of the kabobs are touching each other before placing the tray back into the oven.^[14]
   
   
   
3. Bake for another 10 minutes, or until the chicken is cooked through. Remove the chicken from the oven after 10 minutes. Take a piece of chicken off a kabob and cut it in half. If the inside of the chicken is still pink, leave the kabobs to cook for a further 5-10 minutes.^[15]
   
   
   • Serve the kabobs with your favorite sides. Salad, quinoa or rice are all tasty options.
4. Store the leftover kabobs in the fridge for 3-4 days. Place the leftover kabobs into an airtight container and leave them in the fridge. Eat the kabobs cold or reheat them in the microwave or oven.^[16]
   
   
   
   • If you reheat the kabobs, make sure you heat them until they are hot to touch. This decreases the likelihood of food poisoning.

[Edit]Things You’ll Need

• 12 wooden skewers
• Tablespoon
• ½ teaspoon
• Medium-sized bowl
• Chopping board
• Sharp knife
• Oven tray
• Oven mitt
• Aluminum foil
• Ziplock bag

[Edit]Tips

• Substitute chicken for different meats to vary the flavors of the kabobs. Consider using beef, lamb or pork.

[Edit]References