Monday, April 28, 2014

Pineapple Chicken Skewers and Roasted Vegetables

Dinner has never smelt so good! I thought maybe I was just extra hungry from my run, but when my dad- aka the pickiest eater ever- said dinner smelt good I knew I had done something right.

Chicken skewers are one of my favorite foods. There is so much you can do with them and it's really hard to go wrong or mess them up. While my mom went and had dinner with a group of friends I took charge and made a healthy dinner for my dad and I. It's hard to go wrong with pineapple chicken skewers and roasted veggies, even for a picky eater like my dad.

Roasted Vegetables
  • 8-10 baby red potatoes, cut into chunks
  • 1 red, 1 yellow, and 1 orange bell pepper, sliced
  • 1 green zucchini, sliced
  • 1 yellow zucchini, sliced
  • 3.5 tablespoons olive oil
  • 3 tablespoons organic low sodium chicken broth
  • pinch of garlic or garlic salt
  • pinch of pepper

Preheat oven to 350 degrees. Line a baking sheet with tin foil and spray with nonstick cook spray.

In a large mixing bowl toss cut potatoes and vegetables in olive oil. Make sure all vegetables get coated in olive oil.

Then toss in garlic/garlic salt and pepper and mix again.

Evenly spread vegetables out on baking sheet.

Bake for 30 minutes. Take out and stir. Bake for an additional 25 minutes.

Pineapple Chicken Skewers
  • 1 cup fresh mango, sliced
  • 1 cup fresh pineapple chunks
  • 1 teaspoon gluten free low sodium teriyaki sauce
  • 1.5 teaspoons brown sugar
  • pack of 3 or 4 chicken breasts
  • additional 1 cup pineapple chunks
  • 1 red and 1 green bell pepper, cut into chunks
  • 4 or 5 kabob sticks

In a blender blend together 1 cup pineapple, mango, and teriyaki sauce. Blend until smooth.

After blending stir in brown sugar.

Cut chicken breasts into chunks and place in medium sized mixing bowl. Pour pineapple, mango, teriyaki, and brown sugar blend over chicken and stir together. 

Using the kabob sticks assemble chicken, pineapple, and green and red peppers in whatever order you choose. I made some skewers just pineapple and chicken, others pineapple, chicken, and bell peppers, and some just bell peppers and chicken.

Line a pan with tin foil. Place assembled kabobs sticks in pan. If desired you can pour the extra pineapple, mango, teriyaki, and brown sugar blend over kabob sticks in pan or you can pitch it.

Bake at 350 degrees for 15-20 minutes, or until the chicken is done. Make sure to check several pieces of chicken as not all chunks of meat on the kabob are cut evenly. The juices will run clear when the chicken is done.

I turned the roasting vegetable baking sheet sideways and stuck the kabobs in the oven at the same time. 

Place any leftovers, either vegetables or kabobs, in an airtight container and in the refrigerator. Leftovers heat up in the microwave or oven great! 

*Tip for heating up in oven. Pour a little bit of low sodium chicken broth over kabob/vegetables before heating up in oven to retain moisture.

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