This is my go-to recipe when we decide to have a braai. Its colourful, easy to eat, juicy and tasty.

I use chicken breasts which is a great lean source of protein, filled with vitamin B, iron, selenium, vitamin B₂ (Riboflavin), vitamin B₆ (Pyridoxine) and vitamin B₁₂.

The quercetin from the onions help to ‘switch off’ the master regulator of our pro-inflammatory pathways, while the lycopene from the cooked tomatoes activates our anti-oxidant pathways.

Protein. Fibre. Vitamins. Minerals. Bioactives.

These are my chicken skewers on the grill.

Ingredients
(6 skewers)

Skewers

4 medium chicken breasts
1 red onion
1 large tomato
4 courgettes
4 patty pans
1 small yellow pepper
1 small orange pepper
Long wooden skewers

Marinade

½ yellow onion
½ clove garlic
¼ cup olive oil
2 tabelspoons lemon juice
1 tablespoon red wine vinegar
1½ tablespoons apple cider vinegar
1 tablespoon raw honey
½ teaspoon paprika
1½ tablespoons fresh oregano
1½ tablespoons fresh thyme
Salt, pepper to taste

Method

 Skewers

 1 Soak the skewer sticks in water to prevent them from burning on the braai (barbeque).
2 Butterfly the chicken breasts by cutting them in half. Following this, cut the breasts into long strips with a 2 cm thickness.
3 Place the chicken in the marinade for one hour in the fridge.
4 Cut the peppers, onions and tomatoes (removing the inside pulp), into cube-like pieces.
5 Wash then cut the courgettes diagonally forming 4 pieces from each one.
6 Wash then cut across the patty pans, cutting them in half.
7 Remove the chicken from the marinade. Begin to thread the chicken and the vegetables onto the skewer, spacing the chicken pieces between the vegetables.
8 Place the skewers on the outer edge of the braai (barbeque). Brush the skewers with the remaining marinade, turning them every 5 minutes.
9 Grill for approximately 15 minutes until the chicken is cooked well and the vegetables are browned.

Marinade

 1 Mix the olive oil, lemon juice, red wine vinegar, apple cider vinegar, honey, paprika, fresh oregano and fresh thyme in a large marinating dish.
2 Finely chop the onion and grate the garlic into the marinade.
3 Add salt and pepper to taste.

Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

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