Fruity Chicken Skewers

FRUITY CHICKEN SKEWERS

Recipe from Gourmet Nutrition: The Cookbook for the Fit Food Lover

Prep time – 10 min | Cook time – 15 min | Total time – 25 min

1 large or 2 small servings

INGREDIENTS 

• Bamboo skewer sticks

• 6 oz boneless skinless chicken breast (1-inch cubed, 170 g)

• 3 pieces pineapple (1-inch cubed)

• 3 pieces apple (core removed, 1-inch cubed)

• 3 pieces red pepper (cut into large pieces)

• 3 pieces onion (cut into large pieces)

• 1 Tb butter (melted)

• 1/2 tsp ginger

• 1/4 tsp salt

• 1/4 tsp chili powder

INSTRUCTIONS

Preheat oven to 350 F. Carefully slide ingredients onto the skewer using lots of chicken. (For example, chicken-pineapple-chicken-apple-chicken-red pepper-chicken-onion-chicken). Continue making skewers until the chicken is used up. Combine melted butter, ginger, salt and chili powder in a small bowl. Place the skewers on a baking tray or in a casserole dish and then brush with the butter mixture on all sides. Place skewers in the oven and bake until chicken is cooked through (12-15 minutes). You can check the doneness of the chicken by tearing a piece in half. Serve and enjoy!

VARIATIONS & OPTIONS

For a lower-calorie meal, substitute fruit with vegetables. Zucchini and garlic are great options. For a more tenderized and flavorful meat, marinate the skewers for a couple of hours (or overnight) in a mixture of 2 tablespoons oil, 3 tablespoons acidic juice (lemon, lime or orange), 1/2 teaspoon ginger and salt and pepper to taste.

NUTRITIONAL INFORMATION PER SERVING (LARGE/SMALL)

Calories – 369/184.5 | Fat (g) – 14.0/7.0 | Carbohydrates (g) – 20.1/10.1 | Protein (g) – 40.7/20.4