6 Star Ingredients for Sensational Summer Skewers

Article By: Sue Ashworth

What makes a tasty skewer? The answer is easy... quality ingredients that go together to give great flavour combinations. Not sure how to do this whilst keeping your intentions to lose weight in mind? Just follow our guidelines and you'll be a hit at your next barbecue or outdoor summer gathering.

Top Tip
Always soak wooden skewers in hot water for at least 10 minutes before threading on the ingredients. This is so that they don’t burn during cooking. For double protection, wrap the exposed wood in little strips of foil.

Meat, Fish, Fowl or Veggie?
The choice is yours when it comes to making great kebabs. If you're cooking for your family, then you know their favourites, so that's easy. If you're cooking for crowds, make a selection so that there's something for everyone – meat eaters and vegetarians alike. Remember to keep oily marinades and bastes to a bare minimum, as it's these ingredients that pile up the POINTS® values. Instead, choose low fat alternatives like lemon or lime juice, vinegars and chopped herbs, low fat yogurts and fat free purchased dressings or marinades.

Something Fishy
Prawns are brilliant for kebabs. They are so versatile – and almost everyone loves them. Try them threaded onto skewers, alternated with scallops wrapped in Parma ham. For 6 skewers you'll need 18 uncooked tail-on tiger prawns, 12 scallops and 6 slices of Parma ham. Cook over the coals or under the grill for 4-5 minutes, turning often. Serve with lemon wedges.

Try Thai Tiger Prawn Skewers – just thread 4 uncooked tail-on tiger prawns onto each kebab stick. Mix together the juice of 1 lime, 1 tablespoon of sweet chilli sauce and 1 tablespoon of chopped fresh coriander. Barbecue or grill the skewers for 2-3 minutes, brushing them often with the baste.

Finger-Lickin' Chicken
Make a tasty mixture by combining 2 tablespoons of mango chutney (chop any chunky bits) with 2 tablespoons of 0% fat Greek yogurt, 1 tablespoon chopped fresh mint and a little finely grated lemon zest. Chop 4 skinless, boneless chicken breasts into chunks, add them to the mixture and leave to marinate for at least 30 minutes. Thread onto 6 kebab sticks, then cook for 8-10 minutes, turning often, until thoroughly cooked.

Salmon – So Good for You!
Oily fish is very important for your diet – and salmon is such a favourite, so try Salmon, Courgette and Cherry Tomato Skewers. Simply cut 300g of skinless fillet of salmon into meaty chunks and thread them onto skewers with sliced courgette and cherry tomatoes. Brush with lemon juice and chopped fresh dill, then barbecue or grill for 3-4 minutes, or until the fish is cooked. Makes 6 kebabs.

Beef it Up!
There will always be someone queuing up for red meat, so make sure there's some on the menu. Choose 450g of lean rump or sirloin steak and cut into even chunks. Marinate in a mixture of 2 tablespoons of tomato puree, 2 tablespoons of soy sauce and 2 tablespoons of red wine vinegar for at least 30 minutes. Thread onto kebab sticks with chunks of red, yellow or green pepper. Cook for 6-8 minutes over the coals or under the grill, turning often. Makes 6 kebabs.

Succulent Pork
Pork kebabs taste really good, especially if you marinate the meat first. Try a combination of the juice of 1 small orange or lemon, 1 tablespoon of chopped fresh thyme, 1 teaspoon of ground coriander, ½ teaspoon of cumin seeds and 2 tablespoons of soy sauce. Marinate 450g pork tenderloin chunks in this mixture for 30 minutes, then thread onto 6 skewers. Barbecue or grill for 12-15 minutes, turning often, until cooked through.

Vital Vegetables
Veggie combinations make the most colourful skewers – and they are so healthy! Try threading on chunks of pepper, mushrooms, cherry tomatoes and courgette – the secret is to use vegetables that will all cook in the same amount of time – so no carrots, please! If you like, slot in some halloumi cheese amongst the veg – though account for the amount. It grills and barbecues brilliantly, and makes a great vegetarian alternative to all those meat feasts. For a tasty accompaniment, serve with couscous or bulgar wheat soaked in vegetable stock, flavoured with finely grated lemon zest. Fab!