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.

(6 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


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




 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.


 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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