Kid-Friendly Hawaiian Chicken Kabobs with Brown Rice

Updated:Apr 16,2014


 


SCwH-Kid-Friendly Hawaiian Chicken Kebabs with Brown Rice

Kid-Friendly Hawaiian Chicken
Kabobs with Brown Rice

Description

American

4 servings

About $3.09 per serving

Marinade
1 pound skinless chicken breasts, cut into bite-size chunks (at least 36 pieces)
2 tablespoons low-sodium soy sauce
Juice from 1 (20-ounce) can pineapple chunks in pineapple juice (no-added sugar)
1 teaspoon minced garlic from jar or 2 garlic cloves, minced
  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
Cooking spray
36 pineapple chunks (from the 20 oz. can) in own juices
2 bell peppers, chopped into at least 36 pieces
1 pint grape tomatoes or cherry tomatoes
12 to 15 wooden skewers
2 cups pre-cooked brown rice or 2 (8.8 oz.) packages fully-cooked brown rice
  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.


Per serving:
Calories306
Total Fat4.0 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat1.0 g
Cholesterol 73 mg
Sodium342 mg
Carbohydrates40 g
Dietary Fiber5 g
Total Sugars20 g
Protein 29 g

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

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