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Hawaiian Chicken Kebabs w/ Brown Rice

Source of Recipe

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Hawaiian Chicken Kebabs w/ Brown Rice

Kid-Friendly
heart.org/simplecooking.
© 2015 American Heart Association
Reviews rated this recipe 4 of 5 hearts.
WW Points
Serves 4

Simple Cooking with Heart helps you travel to the islands with this recipe. Kids can help make them and because they'll be in the kitchen where all the action is, they're probably going to be excited to eat them, too.

Ingredients:
Marinade:
• 1 lb. boneless, skinless chicken breasts (at least 36 pieces), all visible fat discarded, cut into bite-size pieces
• 2 Tbsp. low-sodium soy sauce
• 20 oz. canned, unsweetened juice from pineapple chunks can
• 2 clove fresh garlic, minced OR 1 tsp. jarred, minced garlic

Chicken Kebabs:
• non-stick cooking spray
• 36 pineapple chunks, packed in their own juice
• 2 fresh, chopped bell peppers (chopped into 36 pieces)
• 1 pint grape tomatoes or cherry tomatoes
• 12-15 wooden skewers
• 2 cup brown rice, cooked to package instructions OR 2 8.8- oz. packaged, cooked brown rice

Directions:
Marinade:
1. In a plastic bag, add chicken chunks.

2. Have kids add soy sauce, 1 cup pineapple juice, and garlic into the plastic bag. Seal and let chicken marinate in the fridge for about 15 minutes.

Chicken Kebabs:
1. Preheat oven to 400° F. Take chicken out of marinade and place in a bowl.

2. Spray a baking sheet with cooking spray. Have kids wash bell peppers and tomatoes before chopping peppers. For kid-friendly assembly, place the pineapple, chopped peppers, and tomatoes in 3 separate bowls.

3. Let kids add 1 tomato to the bottom of 1 skewer. Top with pineapple, chicken and bell pepper 3 times, letting kids add everything but the raw chicken. Let kids add 1 more tomato to top. Repeat with the rest of skewers.

4. After 12 skewers are made (and all the chicken has been used), have kids make their own skewers with any remaining pieces. Cook kabobs in oven until chicken is cooked, about 15 minutes. Serve with rice.

Cooking Tips: Pineapples have an enzyme called bromelain that helps to make meat tender, making pineapple juice an excellent quick marinade.

Keep it Healthy: Skewering pieces of meat, vegetables, and fruit for dinner makes it fun for kids to eat, along with a having a meal with a quick cooking time.

Cooking Tips: Grape tomatoes are smaller than cherry tomatoes, so more will fit in a pint container. If using grape tomatoes, there will be enough tomatoes to add 4 grape tomatoes per skewer. If using cherry tomatoes, just stick with 2 per skewer.

Safety Tips: You can also cook these on the grill but first, you would need to soak the wooden skewers in cold water to prevent them from catching on fire.


One serving (3 kebabs) equals: 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; Carbohydrates 40 g; Fiber 5 g; Sugars 20 g; Protein 29 g