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Korean-Inspired Chicken & Pineapple Kabobs

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When the sun’s out this summer, your grill should be fired up and ready too!  Cooking on the grill is not only tasty, but it’s pretty efficient when it comes to meal prep.  You can place all of your meal prep foods on the grill and monitor them as needed. Think of the grill like a “giant pot” whereby all food is a one pot recipe.

KOREAN CHICKEN & PINEAPPLE KABOB RECIPE

Ingredients for about 5 large kabobs:

  • 1 1/2 lb raw chicken breast, chunks
  • 1 1/4 cups fresh pineapple, chunks
    • substitution: mango, pear/apple, firm kiwi
  • Marinade
    • 3 tablespoons low sodium soy (or tamari or Bragg Liquid Aminos)
    • 2 tablespoons raw honey
      • substitution: coconut sugar, agave
    • 2 teaspoons sesame oil
    • 1/2 tablespoon ginger, minced or paste
    • 1 tablespoon sriracha (or more/less to taste)

 

Steps:

  1. Fire up the grill to about 350F.  Or, set oven to 420F.  Place wooden skewers in water in order to prevent them from burning on the grill or in the oven.
  2. Mix together the ingredients for the marinade.  Set aside about 1/4 cup of the marinade for basting during and after cooking.  Add the chicken chunks, then marinate in the refrigerator for at least 30 minutes.
  3. Assemble the kabobs, alternating between skewering chicken and pineapple.   If desired, you can also add red or green bell peppers and onion to the kabobs. Repeat until all the ingredients are used.
  4.  Place the kabobs on the grill and cook for about 15 minutes, flipping halfway through and brushing with the marinade that you set aside earlier.
  5. Once the edges are brown, the juices of the chicken run clear and there are grill marks, remove the kabobs from the grill/oven.
  6. Brush the chicken with any remaining sauce then garnish with green onion.
  7. Enjoy immediately or set aside for your weekly meal prep.  These can be enjoyed hot or cold.

Approximate macros for 1 of 5 kabobs:

212 calories, 14g carbohydrates, 4g fat, 31g protein, 1g fiber, 12g sugar

 


 

TANGY CUCUMBER, TOMATO & CARROT SALAD RECIPE

korean chicken & pineapple kabobs

Ingredients for 2 servings:

  • 1/2 large cucumber, thinly sliced
  • 12 cherry tomatoes, halved or quartered
  • 1/2 cup shredded carrot
  • fresh chopped cilantro to taste
  • Dressing
    • 2 tablespoons apple cider vinegar
      • substitution: rice vinegar
    • 1 tablespoon low sodium soy sauce
    • 2 teaspoons spicy (Chinese) mustard

Approximate macros for 1 of 2 servings:

49 calories, 9g carbohydrates, 0g fat, 3g protein, 3g fiber, 5g protein

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