Greek Mixed Grill Kabobs and Pine Nut-Orzo Salad

Very Healthy
Health score
67%
Greek Mixed Grill Kabobs and Pine Nut-Orzo Salad
30 min.
6
588kcal

Suggestions

Ingredients

  • servings bell pepper black
  • 0.5  cucumber diced for garnish
  • cup feta cheese crumbles 
  • 1.5 pounds flesh fish white firm cut into 12 (2-inch) chunks
  • 0.5 cup flat-leaf parsley finely chopped
  • sprigs rosemary fresh finely chopped
  • cloves garlic minced grated
  •  juice of lemon juiced
  • 0.3 cup kalamata olives for garnish
  • 0.3 cup olive tapenade green
  • sprigs oregano fresh finely chopped
  • 0.5 pound orzo pasta 
  •  greek peppers hot for garnish
  • 0.3 cup pinenuts lightly toasted
  • small onion red finely chopped
  • teaspoon pepper flakes red crushed
  • servings salt 
  • pounds chicken breast boneless skinless cut into 12 (2-inch) chunks
  •  tomatoes diced for garnish
  • 0.3  plus extra-virgin divided

Equipment

  • bowl
  • pot
  • grill
  • stove
  • skewers
  • grill pan
  • metal skewers

Directions

  1. Special equipment: Metal skewers
  2. Preheat grill pan or outdoor grill to medium high.
  3. Place a pot of water on the stove and bring to a boil for the pasta salad. When the water boils, salt it and cook the pasta to al dente.
  4. While the pasta works, in a small bowl combine the garlic, oregano, rosemary, tapenade, red pepper flakes, 1 tablespoon lemon zest and the juice of 1 lemon with about 1/3 cup EVOO.
  5. Place the fish and chicken in separate shallow dishes or bowls and season with salt and pepper then divide the dressing between the bowls and coat the fish and chicken evenly. Skewer the fish and chicken on metal skewers. Grill the chicken 10 to 12 minutes until firm and juices run clear, and the fish for about 6 to 8 minutes, turning the kabobs frequently.
  6. Drain orzo and combine with pine nuts, onions, parsley, feta crumbles, the juice of 1 lemon, about 1/4 cup extra-virgin olive oil, salt and pepper.
  7. Serve the orzo salad with 3 pieces each of chicken and fish along side.
  8. Garnish plates with a couple of hot peppers, olives, tomatoes and cucumbers on each plate.

Nutrition Facts

Calories588kcal
Protein45.18%
Fat26.21%
Carbs28.61%

Properties

Glycemic Index
48.83
Glycemic Load
14.7
Inflammation Score
-10
Nutrition Score
45.460869581803%

Flavonoids

Eriodictyol
0.49mg
Hesperetin
1.45mg
Naringenin
0.44mg
Apigenin
10.78mg
Luteolin
0.09mg
Isorhamnetin
0.92mg
Kaempferol
0.24mg
Myricetin
0.83mg
Quercetin
4.05mg

Nutrients percent of daily need

Calories:587.77kcal
29.39%
Fat:17.14g
26.38%
Saturated Fat:5.44g
34.01%
Carbohydrates:42.12g
14.04%
Net Carbohydrates:37.68g
13.7%
Sugar:7.02g
7.8%
Cholesterol:175.72mg
58.57%
Sodium:821.05mg
35.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:66.5g
133%
Selenium:124.36µg
177.66%
Vitamin C:107.05mg
129.76%
Vitamin B3:22.56mg
112.79%
Vitamin K:109.87µg
104.64%
Vitamin B6:1.91mg
95.47%
Phosphorus:754.72mg
75.47%
Manganese:1.24mg
62.16%
Vitamin B12:2.52µg
41.94%
Potassium:1460.12mg
41.72%
Magnesium:140.56mg
35.14%
Vitamin B5:3.43mg
34.32%
Vitamin A:1652.66IU
33.05%
Vitamin B2:0.56mg
32.89%
Vitamin D:3.77µg
25.11%
Copper:0.48mg
23.96%
Folate:90.12µg
22.53%
Zinc:3.3mg
22.02%
Iron:3.93mg
21.82%
Vitamin B1:0.33mg
21.74%
Calcium:208.52mg
20.85%
Fiber:4.44g
17.76%
Vitamin E:2.65mg
17.65%