low [FODMAP] Meat Flavour "Pops"
It's like a cake pop but for meatatarians
Prep Time4 hours hrs 10 minutes mins
Cook Time6 minutes mins
Course: Appetizer, Side Dish
Cuisine: American
Keyword: bbq, Chicken
Servings: 4 people
Calories: 395kcal
Meat
- 1 1/2 pounds boneless skinless chicken breasts cut into two bite chunks about 5 cm cubes
Marinade
- 1/3 cup olive oil
- 3 tbsp lemon juice
- 2 tbsp reduced sodium soy sauce
- 2 tbsp red wine vinegar
- 1 tsp white sugar
- 2 tbsp brown sugar
- 1 tbsp Dijon mustard
- 1 1/2 tsp salt optional!
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp paprika
- 1/2 tsp pepper
- 1/2 red pepper flakes Optional. Not all low FODAMP people can tolerate spice. Know your audience. Leave out if you don't know your audience
Optional:
- 2 whole red pepper cut to the same width of your meat nice pop of colour and you get your 'veg'.
Marinade
Add all ingredients in the Marinade and mix thoroughly.
Add your chunks of chicken to the marinade for 1-4 hours depending on what time you have. Can be left up to 12 hours in marinade, but I wouldn't suggest going much past that. I use a tupperware for this so I can stick it in the fridge, and shake it whenever I open the fridge. But you can just as easily use a ziplock bag to ensure max saturation of of the marinade.
Skewer your meat.
Cooking
Get your grill hot, then turn it down. (~400-450 ish)
Cook the meat turning every 3 mins to get all four sides cooked. (12 mins total cook time).
Pro tip
Don't be afraid to move cooked skewers off the heat if they're done earlier than the rest. Rotate your skewers around and around the BBQ, to get the most even cook. (All BBQ's have hot spots). For the best skewers you've ever had, just watch them cook for 12 mins and they'll be amazing. It's worth the time to watch them. If you don't you may get an uneven cook.
Sodium: 1402mg | Calcium: 40mg | Vitamin C: 7mg | Vitamin A: 340IU | Sugar: 7g | Fiber: 1g | Potassium: 714mg | Cholesterol: 109mg | Calories: 395kcal | Trans Fat: 1g | Saturated Fat: 3g | Fat: 23g | Protein: 37g | Carbohydrates: 9g | Iron: 2mg