For the marinade:
 1½ Tbsp canola oil
 ½ tsp lemon zest
 2 Tbsp fresh lemon juice
 1½ tsp Worcestershire sauce
 1½ tsp dried oregano leaves
 ½ tsp dried dill
 1 medium garlic clove, minced
 ⅛ tsp dried pepper flakes
 ¼ tsp salt

For the kabobs:
 Canola oil cooking spray
 4 chicken tenders (8 oz total), rinsed and patted dry, cut crosswise into small chunks
 ½ small green bell pepper, cut into 16 cubes
 16 grape cherry tomatoes
 1 small yellow squash, quartered lengthwise and cut into 16 pieces
 16 bamboo skewers (6-in each)

Directions

1. Combine marinade ingredients in a quart-sized resealable plastic bag, seal tightly, and toss back and forth until well blended. Remove 2 tablespoons mixture, place in a small bowl, and set aside. Add chicken pieces to bag with the remaining marinade, seal tightly, and toss back and forth to coat completely. Refrigerate 1 hour, turning occasionally.

2. Coat grill rack with cooking spray and preheat grill to medium-high heat.

3. Remove chicken from marinade and discard marinade. Thread piece of chicken and each vegetable per skewer in this order: pepper, chicken, tomato, and squash. Repeat with remaining skewers.

4. Place skewers on a grill rack and cook 5 minutes or until chicken is no longer pink in center and juices run clear, turning frequently and being careful not to overcook. Remove from grill, place on a serving platter, and brush reserved 2 tablespoons marinade evenly over all. Serve warm.

Serves 8
Serving size: 2 kabobs. Each serving provides: 60 calories, 3 g total fat, 0.4 g saturated fat, 6 g protein, 15 mg cholesterol, 80 mg sodium, 2 g carbohydrate, 1 g fiber, 1 g sugar

For more than a decade, the preference for poultry, especially chicken, has been increasing in the United States. Eating away from home more often has been cited as one reason. For others, the choice was made for health reasons. Poultry (without the skin) is often recommended as a substitute for red meat, since it is lower in saturated fat. Although leaner cuts of beef and pork are available. There are many options when it comes to chicken. It's sold whole or in parts as chicken breasts, thighs, or wings and is available skinless and boneless. Price can be an influence when choosing a thigh over a breast, but taste and how the chicken is prepared rank high as well.

Tastier...But Is It Healthier?
Some people prefer the taste of dark meat over white meat and consider it to be more tender and flavorful. Both chicken thighs and breasts are good sources of lean protein. However, they differ in the amount of calories, fat and saturated fat. For example, a 3-ounce skinless, chicken breast provides about 140 calories, 3 grams of total fat and just 1 gram of saturated fat. The same amount of dark chicken meat without the skin would provide three times the amount of fat for a total of 9 grams of fat, 3 grams of saturated fat and 170 calories. This difference may not seem like much, but depending on the portion size it can really add up.

Another option is to choose dark turkey meat, which has fewer calories and fat compared to a chicken thigh. A 3-ounce portion has about 134 calories, 5 grams of total fat and 1.5 grams of saturated fat. It's also a good idea to look at the Nutrition Facts label. Some poultry products are injected with salt, which helps to keep it moist. Most Americans get too much salt from the foods they eat, so finding ways to reduce sodium by reviewing the nutrition facts can help.

Cooking Matters, Too!
Of course, how the poultry is prepared will also make a difference in the amount of calories and fat. Chicken and turkey can be baked, grilled, roasted or fried; seasoned, stuffed or coated with breading. Baking, grilling and roasting are considered healthier options, so look for these descriptions when eating out and limit all types of fried and deep fried foods, including poultry. At home, keeping the skin on while cooking will help keep chicken and turkey moist and removing the skin before eating will help reduce calories and fat.

Keep it Safe
No matter which type of poultry you choose to buy and prepare at home, remember to handle it properly. Raw chicken and turkey should not be rinsed before cooking, but be sure to wash your hands with soap and warm water for at least 20 seconds before and after handling raw poultry. Chicken and turkey that is purchased frozen should be thawed on the bottom shelf of the refrigerator. Use separate utensils, containers, and cutting boards for the raw and cooked foods. All poultry, regardless of the cooking method, should be cooked to an internal temperature of 165 degrees Fahrenheit. A thermometer inserted into the thickest part will help determine if it's reached the appropriate temperature.

Storing foods safely is also important and will help to reduce the risk of foodborne illness. Perishable foods, like poultry, should be refrigerated within two hours and within one hour if the temperature is above 90 degrees. The same is true for leftovers when eating out, and they should be reheated to 165° F and eaten within three to four days.

Read the original article here.