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Hawaiian Chicken Kabobs

Hawaiian Chicken Kabobs

Prep time: 15 minutes
Cook time: 10 minutes
Serves 4
20 minutes marinate time extra

Ingredients:

  • 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, 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

Directions:

  1. 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.
  2. 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.

Per serving: 225 calories, 7g fat, 2g saturated fat, 115mg cholesterol, 100mg sodium, 18g carbohydrate, 2g fiber, 22g protein

*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.

Nutrition: Pineapple is low in fat and sodium. It has no cholesterol and is an excellent source of vitamin C.

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