Sticky chicken kebabs

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Sticky chicken kebabs recipe with marinade

With a yoghurt-free marinade, the whole family will love to tuck into these skewers

40 minutes (plus 60 minutes marinade time)

Serves 2

Sarah Drabble

Recipe by: Sarah Drabble | Nutritionist

These versatile kebabs go with couscous, pitta bread or rice, and make a delicious supper for all the family.

Sarah Drabble

Recipe by: Sarah Drabble | Nutritionist

These versatile kebabs go with couscous, pitta bread or rice, and make a delicious supper for all the family.

Ingredients

  • 2 skinless and boneless chicken thighs
  • 1⁄2 x 220g can pineapple chunks, in fruit juice, drained
  • 1 green pepper, deseeded and cut into cubes
  • 10 cherry tomatoes, halved

For the marinade

  • 2 teaspoons reduced-salt soy sauce
  • 2 teaspoons rapeseed oil
  • 1⁄4–1⁄2 teaspoon garlic granules
  • 2 teaspoons lime juice
  • 1 teaspoon clear honey
  • 2cm root ginger, peeled and finely grated
  • 1⁄2 red chilli, deseeded and finely diced (optional)

CALORIES: 263

FAT: 14g

5 A DAY: 2.5

SALT: 0.9g

SUGAR: 14g

Method

  1. Mix the ingredients for the marinade together in a large bowl.
  2. Trim the chicken thighs to remove any unwanted excess fat and connective tissue. Then cut each thigh into 6 pieces of equal size – this will help to ensure all the chicken is cooked in the same amount of time.
  1. Place the chicken in the marinade and mix thoroughly, coating all of the chicken. If you have time, cover and refrigerate for at least an hour.
  2. Preheat the oven to 200oC/Fan 180oC.
  3. If using wooden skewers, soak in water before use to help prevent burning.
  4. Assemble the skewers, alternating between the chicken, pineapple, pepper and tomatoes – ideally finishing with a piece of chicken so you can easily check that it is cooked through.
  5. Place on a lined baking tray and put in the oven for 30 minutes, or until the chicken is cooked through. Turn the skewers halfway through cooking time.
  6. Remove from the oven and serve. If you make more than you need, allow the skewers to cool, cover and refrigerate to eat cold the next day.

Serve with steamed brown rice or new potatoes; wholemeal couscous; quinoa or a toasted wholemeal pitta bread, and a green side salad

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