Having trouble getting kids to eat healthy? Kebabs are a fun way to integrate a large number of delicious vegetables and fruit in the evening meal for your family. Better yet, this delicious main dish uses boneless cuts without chicken skin cut into bite-sized pieces -. And they are baked, not fried
These kebabs are sure to nourish and delight everyone in the family, but the children will especially love them because they are as easy to eat as they are to do. Try to involve them in the preparation of meals. Marinate chicken and pre-cut all the vegetables, then ask them to help you assemble the skewers. Above all, do not be afraid to do more! Leftovers can be stored and served on lettuce for a delicious salad or wrapped in a tortilla or pita for a quick sandwich - ideal for lunch the next day
Ingredients
Marinade
1 lb. boneless chicken breasts (less than 36 rooms), all visible fat discarded, cut into small pieces
2 tablespoons. soy low-sodium sauce
20 oz. canned, unsweetened juice from pineapple can
2 fresh garlic clove, minced OR
1 c. pot, chopped garlic
Chicken Skewers
nonstick cooking
36 pieces of pineapple, packed in their own juice
2 fresh chopped bell peppers (cut into 36 pieces)
1 pint grape tomatoes or cherry tomatoes
12-15 wooden skewers
2 cups brown rice, cooked to package instructions OR
2 8.8 oz packed, cooked brown rice
Instructions
Marinade
- In a plastic bag, add chicken chunks .
- Have the children add soy sauce, 1 cup pineapple juice, and garlic in the plastic bag. Seal and marinate the chicken in the refrigerator for about 15 minutes.
Chicken Skewers
- Preheat oven to 400 ° F. Take the chicken marinade and place in a bowl.
- Spray a baking sheet with cooking spray. Ask the children to wash peppers and tomatoes before chopping peppers. For the installation of kid-friendly, place pineapple, chopped peppers, and tomatoes in 3 separate bowls.
- Let kids add 1 tomato at the bottom of one skewer. Top with pineapple, chicken and peppers three times, let the children add anything but raw chicken. Let kids add one more tomatoes to top.
- Repeat with remaining skewers.
- After 12 skewers are made (and all the chicken has been used), have children make their own kabobs with all the remaining pieces. Cook the skewers in the oven until the chicken is done, about 15 minutes. Serve with rice
Nutrition Facts
Serves 4
Per serving :. Calories 306, Total Fat 4g, Sat. 0.5g Fat, Carbohydrates 40g, 20g sugar, 5 g fiber, 73 mg Cholesterol, Protein 29g, sodium 342mg.
Recipe Copyright © 2014 American Heart Association. This recipe is brought to you by a simple kitchen of the American Heart Association with Heart® program.
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