Tested till perfect Sweet-and-Sour Chicken Kabobs
Sweet-and-Sour Chicken Kabobs
Photography by Matthew Kimura

Sweet-and-Sour Chicken Kabobs

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: July 2009

Recipe2 out of 5 based on 2 ratings.
  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 4 4boneless skinless chicken breastboneless skinless chicken breasts, (about 1-1/4 lb/625 g)
  • 1/2 tsp 1/2tspsalt
  • 1/4 tsp 1/4tsppepper
  • 1 1sweet red and green pepper
  • 1/2 1/2sweet onionsweet onions
  • 1/2 1/2pineapplepineapples, peeled and cored

Sweet-And-Sour Sauce:

  • 1 tbsp 1tbspvegetable oil
  • 2 2garlic clovegarlic cloves, minced
  • 1/3 cup 1/3cupbottled strained tomatoes
  • 3 tbsp 3tbsprice vinegar
  • 2 tbsp 2tbsppacked brown sugar
  • 2 tbsp 2tbspsodium-reduced soy sauce
  • 1 tsp 1tspsesame oil
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Preparation

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 Information Per serving: about

cal 293 pro 34g total fat 7g sat. fat 1g
carb 24g fibre 2g chol 83mg sodium 707mg
potassium 656mg

% RDI:

calcium 3 iron 13 vit A 12 vit C 145
folate 12
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