Sweet-and-Sour Chicken Kabobs

Sweet - and - Sour Chicken Kabobs 150 Author: Canadian Living Credits: Sweet - and - Sour Chicken Kabobs 150

These protein-rich kabobs provide the necessary amino acids to help build and repair muscles after active competition. Serve with brown rice to provide complex carbohydrates that replenish your tired athlete's energy.

  • Portion size 4 servings

Ingredients

  • 4 boneless skinless chicken breasts (about 1-1/4 lb/625 g)
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 sweet red and green pepper
  • 1/2 sweet onion
  • 1/2 pineapple peeled and cored
Sweet-And-Sour Sauce:
  • 1 tablespoon vegetable oil
  • 2 garlic cloves minced
  • 1/3 cup bottled strained tomatoes
  • 3 tablespoons rice vinegar
  • 2 tablespoons packed brown sugar
  • 2 tablespoons sodium-reduced soy sauce
  • 1 teaspoon sesame oil

Method

Sweet-And-Sour Sauce: In saucepan, heat vegetable oil over medium-low heat; cook garlic until fragrant, about 2 minutes.

Stir in tomatoes, vinegar, brown sugar and soy sauce; bring to boil. Reduce heat and simmer, uncovered and stirring occasionally, until thickened, 8 to 10 minutes. Stir in sesame oil. (Make-ahead: Refrigerate in airtight container for up to 24 hours.)

Meanwhile, cut chicken breast into 1-1/2-inch (4 cm) cubes; sprinkle with salt and pepper. Cut red and green peppers, sweet onion and pineapple into 1-1/2-inch (4 cm) pieces.

Onto each of eight 12-inch (30 cm) soaked wooden or metal skewers, alternately thread chicken, red and green peppers, onion and pineapple. (Make-ahead: Cover and refrigerate for up to 24 hours.)

Place skewers on greased grill over medium-high heat; close lid and grill, turning often, for 14 minutes.

Brush with half of the sauce; grill, turning once, for 1 minute.

Brush skewers with remaining sauce; grill, turning once, until chicken is no longer pink inside, about 1 minute.

Nutritional facts Per serving: about

  • Sodium 707 mg
  • Protein 34 g
  • Calories 293.0
  • Total fat 7 g
  • Potassium 656 mg
  • Cholesterol 83 mg
  • Saturated fat 1 g
  • Total carbohydrate 24 g

%RDI

  • Iron 13.0
  • Fibre 0.0
  • Folate 12.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 12.0
  • Vitamin C 145.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Sweet-and-Sour Chicken Kabobs