Cancer-Proof Chicken Kabobs
Marinating meats and poultry can go a long way to reducing the carcinogenic effects associated with grilling. Marinades are simple to put together and you avoid lots of additives and questionable ingredients found in store-bought versions.
Serves 4.
Chicken Kabobs:
2 boneless chicken breast halfs (about 12 oz.) cut into somewhat larger than bite-sized pieces
1 green pepper cut into chunks
1 15-oz can pineapple chunks (You can also use fresh pineapple. Try experimenting with chunks of onion, cherry tomatoes, red pepper or mango.)
4-6 metal skewers
Marinade:
¼ c. extra virgin olive oil
3 T. apple cider vinegar
¼ c. water
½ tsp. garlic powder or 1 clove minced garlic
2 T. brown sugar
2 T. Dijon mustard
Salt and pepper to taste
To make the marinade:
• Whisk or blend marinade ingredients together.
To make the kabobs:
• Place cubed chicken in a glass dish or sealable plastic bag. Pour half the marinade over the chicken, and marinate for 10 minutes or up to 24 hours. The timing is up to you. Reserve remaining marinade for basting.
• Arrange marinated chicken, pepper and pineapple on skewers.
• Grill for about 15 minutes, basting and turning every 2-3 minutes until done. (Juice should run clear and meat should be white)
Serve with your favorite summer sides, salad, breads or rice.
Note: Discard any leftover marinade after basting.
Nutritional Information per Serving: 275 calories, 26 g protein, 18 g carbohydrates, 10 g fat (1.7 g saturated), 72 mg cholesterol, 1.4 g fiber, 200 mg sodium.
