So fun to eat that your children won’t know it’s healthy too
- 12 ounces boneless, skinless chicken breast, cut into 1-inch cubes (24 cubes) (about 2 large breasts)
- 1 cup fresh pineapple, diced (24 pieces) (or canned pineapple chunks in juice)
- 8 6-inch wooden skewers
For sauce:
- 2 Tablespoons ketchup
- 2 Tablespoons lite soy sauce
- 2 Tablespoons honey
- 2 Teaspoons orange juice
- 1 Teaspoon garlic, minced (about 1 clove)
- 1 Teaspoon ginger, minced
Preheat a broiler or grill on medium-high heat. Thread three chicken cubes and three pineapple chunks alternately on each skewer. Combine ingredients for sauce and mix well; separate into two bowls and set one aside for later. Grill skewers for 3–5 minutes on each side. Brush or spoon sauce (from the bowl that wasn’t set aside) onto chicken and pineapple about every other minute. Discard the sauce when done with this step. To prevent chicken from drying out, finish cooking skewers in a 350 ºF oven immediately after grilling (to a minimum internal temperature of 165 °F). Using a clean brush or spoon, coat with sauce from the set-aside bowl before serving.
Note: Children can help mix the sauce and thread the chicken and pineapple on the skewers. Skewers have sharp edges, so monitor younger children while eating, or take the chicken off the skewers for them.
Nutritional information:
- Calories 156
- Total fat 2 grams
- Saturated fat 1 grams
- Cholesterol 47 milligrams
- Sodium 320 milligrams
- Total fiber 0 grams
- Protein 18 grams
- Carbohydrates 16 grams
- Potassium 255 milligrams
- Vitamin A 2%
- Vitamin C 15%
- Calcium 2%
- Iron 6%
Percent Daily Values are based on a 2,000 calorie diet.
- Prep time: 10 minutes
- Cook time: 30 Minutes
- Yield: 4 servings
- Serving size: 2 Skewers
Source: Deliciously healthy family meals, National Heart Lung and Blood Institute
