Saturday, September 11, 2010

Sweet, Spicy & Tangy Chicken Kabobs

Marinde
  • 2 tablespoons brown sugar (calorie free substitute)
  • 2 tablespoons sugar free honey
  • 1 tablespoon lime juice (optional)
  • 1 tablespoon lemon juice
  • 3 tablespoons Diet Ocean Spray (any flavor)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper (optional)
  • 1/4 cup pineapple juice (reserved from pineapple)
  • 1/4 cup chicken broth (bruillon dissolved in water)
  • 1/4 cup hot pepper sauce (Louisiana Hot Sauce or Tobasco)
  • 3/4 cup reduced-sodium soy sauce
Kabobs
  • 1 (8 ounce) package fresh mushrooms, stems removed
  • 1 small onion, cut into chunks (I left this out)
  • 1 bell pepper, cut into 1 inch pieces
  • 4 skinless, boneless chicken breast halves - cut into 1 inch pieces
  • 1/2 pineapple (I used fresh), chunks
  • 6 wooden skewers, soaked in water
1. Make the marinade by whisking the brown sugar, honey, lime juice, lemon juice, fruit juice, garlic powder, ginger, black pepper, cayenne pepper, pineapple juice, broth, hot pepper sauce, and soy sauce together in a large, non-metallic bowl. Toss the mushrooms, onion, bell pepper, pineapple and chicken in the marinade; cover and refrigerate at least 1 hour.
2. Preheat an outdoor grill for medium heat and lightly oil the grate.
3. On each skewer, thread a piece of chicken, then three of the veggies followed by another piece of chicken, etc. Mix and match the vegetables as you assemble the skewers. Cook on the preheated grill until the chicken is no longer pink in the center and the vegetables are tender, about 10 minutes, basting occasionally w/ leftover marinade if desired.

Makes 3 servings (2 Skewers each)

I had a LOT of left over marinate that was discarded. I adjusted (deducted) the quantities when I was calculating the calories/nutrition facts.

Nutrition
Calories 216
Fat 1g
Cholesterol 87mg
Sodium 2100mg
Potassium 494mg
Carbs 27g
Fiber 2.5g
Sugars 10g
Protein 32g

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