High proteinHigh carb

Grilled Chicken & Pepper Skewers

Leave gaps between the pieces or they steam.

28 min Serves 1 Grill, Kettle

Per serving

902

kcal

90.3 g

protein

79.8 g

carbs

22.1 g

fat

10 g protein per 100 kcal · 8.9 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Chicken breast250 g
  • Bell pepper (red)150 g
  • Onion80 g
  • Olive oil12 g
  • Couscous, dry weight80 g
  • Lemon(optional)15 g

Method

  1. 1Thread the cubed chicken and vegetables loosely.
  2. 2Grill 14 minutes, turning every few minutes, until charred and cooked through.
  3. 3Couscous soaked in boiling water alongside.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Cutting raw chicken into piecesShow

Pieces the same size cook in the same time — which is how you avoid some being dry and others raw.

  1. Use a separate board for raw meat if you have one. Don't rinse the chicken.
  2. Trim off any white stringy bits or fat.
  3. Strips: slice across the breast about 1 cm thick. Cubes: cut strips about 2–2.5 cm wide, then cut across them.
  4. Afterwards, wash the board, knife and your hands in hot soapy water before touching anything else.
Using the grillShow

An overhead grill cooks from the top with fierce heat — things go from golden to burnt quickly.

  1. Heat the grill for a few minutes first.
  2. Put the food on the grill tray about 8–10 cm from the heat.
  3. Stay nearby and check often. Turn the food halfway.
Getting a charShow

Charring means small blackened patches from very high heat — smoky and sweet, not burnt all over.

  1. Get the pan (or grill) really hot and add only a thin film of oil.
  2. Spread the food out and leave it alone for a minute or two so it can colour.
  3. Open a window or turn on the extractor — it will smoke a little.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.