Nutrition Facts
Kid-Friendly Hawaiian Chicken Kebabs with Brown Rice
Calories
Protein
Fiber
Cost Per ServingNutrition Facts
| Calories | 306 | |
|---|---|---|
| Total Fat | 4.0 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 1.0 g | |
| Cholesterol | 73 mg | |
| Sodium | 342 mg | |
| Total Carbohydrate | 40 g | |
| Dietary Fiber | 5 g | |
| Sugars | 20 g | |
| Protein | 29 g | |
Ingredients
Servings 4
Serving Size 3 kebabs
-
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 36 bite-size pieces -
2 tablespoons soy sauce (lowest sodium available) -
1 cup juice from 1 20-ounce can pineapple chunks, in their own juice, plus 36 pineapple chunks, divided use -
2 garlic cloves, minced OR -
1 teaspoon jarred minced garlic -
Cooking spray -
2 large bell peppers (any color), chopped into 18 pieces each -
36 grape tomatoes -
2 cups uncooked brown rice OR -
2 8-ounce packages uncooked brown rice
Directions
Tip: Click on step to mark as complete.
-
Put the chicken in a gallon-size resealable plastic bag. -
Add the soy sauce, pineapple juice, and garlic. Seal the bag tightly. With your fingers on the outside of the bag, gently push the chicken to coat with the marinade. Refrigerate for 15 minutes. -
While the chicken is marinating, soak twelve 10- to 12-inch wooden skewers for at least 10 minutes in cold water to prevent charring, or use metal skewers. Once the chicken has finished marinating, transfer the chicken to a medium bowl, discarding the marinade. -
Preheat the oven to 400°F. Lightly spray a large baking sheet with cooking spray. -
Thread each skewer with three each of the following (in any order): tomato, pineapple, chicken, and bell pepper. -
Bake the kebabs for 15 minutes, or until the chicken is no pink in the center. -
Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Serve the kebabs on the rice.
Cooking Tip: To get the kids involved, put the pineapple chunks, bell peppers, tomatoes, and chicken pieces in four separate bowls. Have the kids thread the skewers with three of each ingredient in any order.
Keep it Healthy: Pineapples have an enzyme called bromelain, which helps to tenderize meat quickly, making it an excellent quick, healthy marinade. Many of the store-bought marinades have excess sodium and added sugars.
