LITTLE ROCK, Ark. (KTHV) -- We are continuing heart health month here on THV 11 with ways to stay healthy and prevent heart disease.
Alexis Sims from the American Heart Association shared a delicious recipe with us.
Hawaiian Chicken Kabobs with Brown Rice
About $3.09 per serving
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, mincedIn a plastic bag, add chicken chunks.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.
36 pineapple chunks (from the 20-ounce 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-ounce) packages fully-cooked brown ricePreheat oven to 400° F. Take chicken out of marinade and place in a bowl.Spray a baking sheet with cooking spray. Wash bell peppers and tomatoes before chopping peppers. Add 1 tomato to the bottom of 1 skewer. Top with pineapple, chicken and bell pepper 3 times. Add 1 more tomato to top. Repeat with the rest of skewers.After 12 skewers are made (and all the chicken has been used. 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.
Recipe copyright © 2013 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.