Tasteful ways to eat lighter

I like to serve my family satay-style skewers. The kids think it's fun to eat their food from a stick. The threaded, thinly sliced meat cooks in minutes; portions can be controlled easily and ahead of time.

Best of all, I can flavor the skewers in many ways. This version is a good example of an adult pleaser: A blend of summer herbs is combined with lemon zest, garlic, vinegar and oil to form a flavorful marinade that also keeps the chicken moist.

Be careful not to overcook these; the meat can reach doneness in as little as 2 minutes per side. You can buy a whole chicken breast and cut it into strips yourself, use chicken tenders or buy chicken cutlets and simply cut the thin cutlets into strips. To keep the small skewers from burning (even if they have been soaked in water beforehand), let their uncovered ends hang over the edge of the grill grate.

MAKE AHEAD: You'll need 16 to 20 small skewers, preferably soaked in water for 30 minutes. The satays need to marinate in the refrigerator for at least 30 minutes and up to 2 hours.

Lemon-Herb Chicken Satays

Makes 16 to 20 skewers (4 or 5 skewers per serving)

12 large basil leaves

1⁄4 cup loosely packed flat-leaf parsley leaves

Small handful of chives, chopped ( 1⁄4 cup)

1 large or 2 small cloves garlic, smashed

Finely grated zest and juice of 1 lemon (about 2 tablespoons juice and 1 or 2 teaspoons zest)

1⁄4 cup olive oil

4 to 6 tablespoons white wine vinegar

1⁄8 teaspoon sugar

1⁄4 teaspoon salt

Freshly ground black pepper

11⁄4 to 11⁄2 pounds boneless, skinless chicken breast halves, cut into strips 1 inch wide, 5 to 6 inches long and 1⁄4-inch thick

Combine the basil, parsley, chives, garlic, lemon zest and juice, oil, 4 tablespoons of the vinegar, the sugar, salt and pepper to taste in a blender. Puree until smooth, adding vinegar as needed to make a thick yet pourable marinade.

Thread the chicken strips onto the skewer. Ideally, each skewer will have 1 strip of chicken, but smaller pieces may be threaded together. Use a silicone pastry brush to coat each skewer with the marinade, then place the skewers in a large resealable plastic food storage bag (with the pointed ends facing in the same direction). Place the bag on a tray and seal; refrigerate for 30 minutes or up to 2 hours.

Prepare the grill for direct heat. If using a gas grill, preheat to medium-high (450 degrees). If using a charcoal grill, light the briquettes. For a medium-hot fire, you should be able to hold your hand about 6 inches above the coals for 4 or 5 seconds. Lightly coat the grill rack with oil and place it on the grill.

When the grill is hot, arrange the marinated chicken satays on the grill, keeping the uncovered part of the skewers away from direct heat if possible. Close the lid and cook for 2 to 4 minutes, until the chicken starts to brown and the edges look done.

Use tongs to turn the skewers over. Close the lid and cook for 2 or 3 minutes, until the chicken is cooked through. Serve warm or at room temperature.

NUTRITION Per serving (based on 5): 219 calories, 33 g protein, 1 g carbohydrates, 9 g fat, 1 g saturated fat, 82 mg cholesterol, 135 mg sodium, 0 g dietary fiber, 0 g sugar