🍝 Italian · Main · Easy difficulty · Contains meat or poultry
Anti-Inflammatory Italian Chicken Grilled Skewers with Herb Salad
An anti-inflammatory grilled skewers with herb salad with chicken, basil, garlic and oregano, Italian flavours and no gluten.
- Prep time
- 15 min
- Cook time
- 15 min
- Total time
- 30 min
- Servings
- 4
- Calories
- 353 kcal
- Protein
- 36 g
- Carbs
- 14 g
- Fat
- 17 g
- Course
- Main
About this Italian grilled dish
Anti-Inflammatory Italian Chicken Grilled Skewers with Herb Salad is a Italian main built around chicken breast or thigh. It takes about 30 min from start to finish, 15 minutes of prep and 15 minutes of cooking, and serves 4.
Cooking method: grilled dish. Difficulty is rated easy. Contains meat or poultry, and marked gluten-free in our data.
Good for: anti-inflammatory, high protein, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 500 g chicken breast or thigh, cut into pieces
- 1 zucchini, thickly sliced
- 1 cup tomatoes, chunked
- 1 cup mixed salad leaves
- Seasoning: basil, garlic and oregano
- Sauce: 3 tbsp olive oil and 1 tbsp balsamic vinegar
- 2 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Combine basil, garlic and oregano with 3 tbsp olive oil and 1 tbsp balsamic vinegar for the marinade.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 2. Coat the chicken and marinate for at least 20 minutes.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 3. Thread the chicken and vegetables onto skewers.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Step 4. Grill over high heat for 8-10 minutes, turning, until charred and cooked.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 5. Toss the salad leaves with a drizzle of olive oil.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 6. Serve the skewers on the salad with fresh basil.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Add black pepper with turmeric - it boosts absorption.
Equipment you will need
- Grill or grill pan
- Tongs
- Mixing bowl
Nutrition per serving
Estimated per serving: 353 kcal, 36 g protein, 14 g carbohydrate and 17 g fat. Roughly 41% of the energy comes from protein, 16% from carbohydrate and 43% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Anti-Inflammatory Italian Chicken Grilled Skewers with Herb Salad
Substitutions and variations
- Marinate for longer for deeper flavour, or use a yogurt-based marinade for tender results.
- Oil the grill or pan rather than the food to reduce flare-ups.
- Serve with a herb sauce or yogurt dip instead of a heavy sauce to keep the plate lighter.
Frequently asked questions about Anti-Inflammatory Italian Chicken Grilled Skewers with Herb Salad
How long does Anti-Inflammatory Italian Chicken Grilled Skewers with Herb Salad take to make?
It takes about 30 min in total: 15 minutes of prep and 15 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 353 kcal, with 36 g protein, 14 g carbohydrate and 17 g fat. These are estimates for the recipe's 4 servings.
Is Anti-Inflammatory Italian Chicken Grilled Skewers with Herb Salad gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
No, it contains meat or poultry. For a meat-free version, swap the main ingredient for tofu, chickpeas or mushrooms and adjust the cooking time.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Anti-Inflammatory Italian Chicken Grilled Skewers with Herb Salad ahead or freeze it?
Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.