Teriyaki Kebabs and Herb Rice

It's holiday season with the family at home and friends stopping by for a meal, so what better time to dust off the grill and fire up the backyard barbie.

The summer season sausage sizzle usually sounds warning bells for those trying to keep extra kilos off their waist line, but there's really no need for a barbeque spread to put a dent in your diet.

Many people are able to follow a healthy eating plan most days of the week, even during the festive season, and it's a shame to see this good work blown out the window by a backyard barbeque indulgence.

Grilling isn't just for hamburgers and sausages, almost any food can be barbequed to perfection - the key is to be creative. Healthy food choices can taste just as good as traditional, and often less healthy, alternatives.

For example, there are many easy and tasty ways to balance up the usual barbeque banquet by including healthy grain-inspired dishes - both for the main meal and as a side dish. Not only are grain foods economical, they're tasty, simple to prepare, and a guaranteed healthy way to fill you up on goodness.

So when planning your next family feast, here's some tips and easy recipes for a healthy barbeque meal that will let you relax and enjoy, without feeling guilty for digging in.


Serves 4
Preparation Time - 15 mins
Cooking Time - 20 mins

Ingredients:
500g chicken breast fillet, diced
3 cups diced fruit & vegetables: mango, pineapple, capsicum, zucchini, Spanish onion
1/2 cup thick teriyaki sauce
2 cups Jasmine rice
3 cups chicken stock or water
2 tablespoons each: chopped parsley and green shallots


Method:
1. Soak bamboo skewers in cold water for at least 30 minutes to prevent scorching
2. Thread chicken, fruit and vegetables onto skewers. Place in a shallow flat dish and brush with teriyaki sauce
3. Bring rice and stock to the boil. Reduce heat and simmer, cover, 12 minutes
4. Remove from heat, stir in herbs and stand, cover, while cooking kebabs
5. Barbecue kebabs until browned all over and cooked through
6. Serve with herb rice
Variation: For added flavour, marinate kebabs for 30 minutes or longer

For more information on the health benefits of grains, and more delicious family favourite recipes, visit: www.gograins.com.au