225 G BREAST 248 calories 56g protein 0g carbs 2g fat


CHICKEN BREAST HAWAIIAN KEBAB


In all honesty, you can’t really go wrong picking chicken. A chicken breast is a dream of fat-free, high-protein goodness, but even the same amount of chicken in thigh form isn’t that much different. A fraction of the protein is sacrificed for a small amount of fat—and that’s that. So if you’re just a dark-meat kind of guy, go for the thighs. Otherwise, stick with the always-popular white-meat option.


INGREDIENTS 900 g skinless chicken breast, cut into 1½-inch pieces 860 g tinned pineapple chunks in natural juices, drained (reserve liquid) 2 tbsp low-sodium soy sauce 60 ml rice wine vinegar 60 g low-sugar ketchup 2 tsp toasted sesame oil 1 tbsp fresh ginger or ginger paste


1 red onion, cut into 1-inch pieces 1 red pepper, cut into 1-inch pieces 1 green pepper, cut into 1-inch pieces


18 12-inch wooden skewers


DIRECTIONS Soak wooden skewers in water for 30 to 45 minutes. Combine 60 ml reserved pineapple juice, soy sauce, vinegar, ketchup, oil and ginger. Pour half of the liquid into


a large bowl and reserve the rest for basting. Add chicken to bowl and toss to coat all chicken with marinade. Let chicken marinate for 45 minutes (but no longer than an hour).


Heat grill to a medium heat (about 350°F/180°C). Thread chicken onto skewers, alternating with pineapple chunks, peppers and onion. Place kebabs on a greased grill rack, grill for 5 minutes, and then turn kebabs. Brush kebabs with reserved marinade and grill for 5 more minutes or until done.


TOTALS PER SERVING (SERVES THREE): Approximately 261 calories, 40 g protein, 20 g carbs, 2 g fat


MUSCLE&FITNESS 107


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