• Baking
• BBQ/Grilling
• Chicken
• Diabetic
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• Low Fat
• Lunch
• Main Dish
• Mediterranean
• Prep In Advance
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• Snack/Appetizer
• Snack/Appetizer
• Summer

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Hawaiian Chicken Skewers

Bring the flavor of the islands to your grill and your table with this healthy dish. Try the recipe now!

Ingredients

Marinade: 

• 1/4 cup reduced-sodium soy sauce (can substitute gluten-free Tamari) 
• 1/4 cup ketchup 
• 1/2 cup canned pineapple juice 
• 2 teaspoons minced and peeled ginger (can substitute 2 teaspoons ginger paste or 1/4 teaspoon ginger powder) 
• 2 minced garlic cloves (can substitute 2 teaspoons minced garlic or 1/2 teaspoon garlic powder) 
• 1/2 teaspoon black pepper 

Other ingredients: 

• 2 tablespoons olive oil 
• Salt, pepper to taste

For skewers: 

• 1 pound boneless, skinless chicken breast 
• 2 bell peppers, any color 
• 2 medium or 1 large red or white onion 
• Pineapple chunks, canned (Do not use fresh pineapple! It contains the enzyme bromelain, which can make chicken mushy.) 
• Metal or wood skewers 
  • If using wood skewers, make sure to soak them in water for at least 30 minutes prior to using them. If not properly soaked, they can catch fire! 

Instructions

• In a mixing bowl, whisk together the marinade ingredients. 
• Set aside 1/2 cup of marinade. (This will be used to pour over skewers.) Add the remaining marinade mixture to a resealable, one-gallon size, zip-top bag.  
  • Store in the refrigerator while chicken is marinating.  
• Cut chicken evenly to ensure even cooking. Half-inch pieces work well for maintaining juiciness.  
• Place chicken chunks into marinade bag, seal, and place in refrigerator for 1 to 4 hours. 
• Preheat your grill over medium-high heat, around 400°F.  
  • Staying inside? No problem! See oven directions below. 
• Cut the peppers and onions into roughly one-inch pieces. 
• In a bowl, toss veggies in 2 tablespoons olive oil, then season with salt and pepper to taste. 
  • For a heart-healthier option, skip the salt and season with black pepper, garlic powder, and red pepper flakes.  
• Thread your peppers, onions, pineapple, and chicken chunks onto skewers. 
  • You can either alternate ingredients or make separate skewers for each ingredient. Creating separate skewers allows custom cooking times for each ingredient. 
• Oil the grill grates prior to cooking to prevent sticking. 
• Place skewers on grill for about 5 minutes. 
• Brush 1/4 cup remaining marinade onto one side of skewers. Rotate skewers, then brush the other 1/4 cup onto the other side.
• Grill for another 4 to 5 minutes, or until the chicken is cooked to 165°F (75°C) at the thickest part.
• OVEN DIRECTIONS 
  • Line a sheet baking pan with foil, then lightly spray with non-stick cooking spray. 
  • Place the assembled skewers in a single layer on pan, brush with 1/2 of reserved marinade, and place in the oven to broil. 
  • Turn skewers every 5 minutes until cooked through, basting with remaining marinade for a total of about 10 to 15 minutes total cooking time. 
• Serve on a bed of brown rice.