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
- Credits : Canadian Living Magazine: July 2009
- 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
- 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
MethodSweet-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
- Iron 13.0
- Folate 12.0
- Calcium 3.0
- Vitamin A 12.0
- Vitamin C 145.0