Hawaiian Chicken Kabobs
Prep time: 15 minutes
Cook time: 10 minutes
20 minutes marinate time extra
Per serving: 225 calories, 7g fat, 2g saturated fat, 115mg cholesterol, 100mg sodium, 18g carbohydrate, 2g fiber, 22g protein
1/3 cup low-sodium barbecue sauce
1/4 cup finely chopped fresh pineapple
1/3 cup pineapple juice
1 tbsp. brown sugar
1 lb. boneless, skinless chicken thighs, cut into 1-inch pieces
2 cups cubed fresh pineapple
1/2 red onion, cut into 1-inch pieces
1 red bell pepper, cut into 1-inch pieces
2 tbsp. chopped parsley
- In a large shallow bowl combine barbecue sauce, chopped pineapple, juice and brown sugar. Add chicken; stir to combine. Cover and refrigerate at least 20 minutes and up to 1 hour.
- Coat grill rack with nonstick cooking spray. Preheat grill to medium-high (350°F to 400°F). Remove chicken from marinade; discard marinade. Alternately thread chicken, cubed pineapple, onion and bell pepper onto 8 (10-inch) skewers.* Grill 5 to 7 minutes per side or until chicken is cooked through (165°F). Place on a platter, garnish with parsley, and serve.
*If using wooden skewers, soak them at least 30 minutes before grilling to prevent burning.
Make it a meal: Serve with watermelon slices and steamed couscous.
Cook’s tip: To broil chicken, line a large baking sheet with foil. Lightly coat with nonstick cooking spray. Arrange kabobs in a single layer on baking sheet. Broil, turning once or twice, 12 to 15 minutes or until chicken is cooked through (165°F).
Culinary: Choosing a Pineapple
Choose a plump pineapple with a sweet aroma and fresh-looking green leaves. Avoid pineapples that smell sour.
Pineapple is low in fat and sodium. It has no cholesterol and is an excellent source of vitamin C.