Low-carb chicken and courgette skewers

Low-carb chicken and courgette skewers with chicken breast, courgette, peppers, lemon, garlic and oregano – well seasoned, light and ideal for the barbecue or a griddle pan.

At a glance

• Serves 2
• Prep time: 20 min
• Cooking time: 15 min
• Total time: 35 min
• Calories: 310 kcal per serving
• Protein: 44 g
• Fat: 12 g
• Carbs: 8 g

Ingredients

• 400 g chicken breast fillet
• 1 courgette
• ½ tsp paprika
• 1 red onion
• 2 garlic cloves
• Juice and zest of ½ unwaxed lemon
• Coarse sea salt
• 3 tbsp olive oil
• 1 red pepper
• 1 yellow pepper
• 1 tbsp oregano
• Pepper

Method

You’ll need: griddle pan · mixing bowl · grater · spatula

1. In a large bowl, stir the olive oil with the lemon juice, lemon zest, garlic, oregano, paprika, sea salt and pepper.
2. Mix the chicken with the marinade. Add the courgette, peppers and red onion, toss everything briefly, then cover and leave to marinate.
3. Thread the chicken and veg alternately onto skewers. Leave a little space between the pieces so they cook evenly.
4. Heat the barbecue or griddle pan until very hot. Add the skewers and grill all over until the chicken is cooked through and the veg is lightly browned.
5. Turn them now and then so they pick up roasted flavours and nothing gets too dark.
6. Arrange the low-carb chicken and courgette skewers on a platter and serve with a little fresh lemon juice.

Good to know

These skewers are easy and really full of flavour. The marinade brings freshness, the veg stays juicy and the chicken gets lovely roasted notes.

Swaps

Chicken breast fillet → skinless chicken thighs (juicier, often more flavourful and a little more natural fat) Paprika → smoked paprika (more intense flavour without extra ingredients) Olive oil → avocado oil (heat-stable and mild in flavour) Red onion → shallots (milder, a little more delicate in flavour)

Allergens

The recipe contains none of the most common classic allergens such as milk, egg, soya or gluten, but onion, garlic or citrus can irritate sensitive people; well suited to children and during pregnancy as long as the chicken is cooked all the way through.

Frequently asked questions

Which nutrients are in peppers and courgettes?

Peppers mainly provide vitamin C, plus carotenoids such as beta-carotene. Courgettes are milder and contain water, a little potassium and smaller amounts of vitamin C.

Does everyone tolerate garlic well?

Not always. Garlic contains sulphur compounds and FODMAPs, which can cause discomfort if you have a sensitive gut, IBS or a tendency to bloating.

What does olive oil add nutritionally to this recipe?

Olive oil mainly provides monounsaturated fatty acids and small amounts of vitamin E and polyphenols. The polyphenol content varies considerably depending on quality and processing.

Is the lemon just there for flavour?

No, it also brings vitamin C and citric acid. There is some vitamin C, but marinating and heating mean not all of it is kept.

Which minerals does chicken breast provide?

Chicken breast contains phosphorus, selenium, potassium and a little zinc, among others. It also has B vitamins, especially niacin and vitamin B6.

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