These kebabs offer a Cajun taste in just a flash. Just dip chicken cubes in the spice mixture and broil for 5 minutes.

Helpful Hints:

Canned small red kidney beans can be found in most markets. The smaller size gives a better texture to the dish, but regular red beans can be used.

Warm the beans in a microwave oven to save cooking and clean-up time.

Countdown:

Heat broiler.

Start rice.

Make kebabs.

Blackened Kebabs

Olive oil spray

¾ tablespoon Cajun or blackened spice seasoning

¾ pound boneless, skinless chicken breast, cut into 1-inch pieces

1 teaspoon olive oil

Salt and ground black pepper

1 small to medium zucchini

1 small to medium yellow squash

4 metal or bamboo skewers

Heat broiler. Line a baking tray with foil and coat foil with olive oil spray. Place on rack about 5 inches from heat.

Place Cajun spice seasoning in a bowl. Coat chicken cubes with olive oil spray. Toss in the spice mixture. Divide cubes in half and thread on 2 skewers.

Place olive oil in a small bowl and add salt and pepper to taste.

Cut zucchini and yellow squash into 1-inch pieces and toss in oil to coat. Divide in half and place on 2 skewers alternating the vegetables.

Remove tray from oven and place the skewers on the foil.

Return to oven and broil 3 minutes.

Turn skewers over and broil 2 minutes more.

Makes 2 servings.

Nutrition information: Each serving contains approximately 250 calories, 7 g fat, 100 mg cholesterol, 39 g protein, 8 g carbohydrate, 2 g fiber and 395 mg sodium.

Dietary exchanges/choices: 1 vegetable, 5 lean meat.

Rice and Red Beans

½ cup 10-minute brown rice

1 cup water

1 cup canned small red kidney beans, rinsed

Several drops hot pepper sauce

1 teaspoon olive oil

Salt and ground black pepper

Combine rice and water in a medium saucepan. Bring to a boil over high heat; reduce heat and simmer 10 minutes.

Stir in kidney beans, hot pepper sauce and olive oil. Add salt and pepper to taste. Mix well.

Makes 2 servings.

Nutrition information: Each serving contains approximately 300 calories, 4 g fat, no cholesterol, 11 g protein, 56 g carbohydrate, 7 g fiber and 170 mg sodium.

Dietary exchanges/choices: 3 ½ starch, ½ fat.

Food, Pages 38 on 02/05/2014