Community Corner

Summer Recipe: Pineapple, Mango, Chicken Kabobs

By Dana Leigh Smith

Summer meals often revolve around meat on the barbecue and the ice cream shop. But there's no rule that says you have to sacrifice flavor for healthier options when it comes to your warm-weather meals.

By taking advantage of the abundance of fresh, seasonal produce, you can cook delicious food that is good for you too. Karen Ansel, MS, RDN, CDN, spokesperson for the Academy of Nutrition and Dietetics and author of The Calendar Diet: A Month By Month Guide to Losing Weight While Living Your Life, weighs in on the health benefits of a nutritious and delicious summer recipe.

Pineapple, Mango, Chicken Kabobs

Find out what's happening in Kennesawwith free, real-time updates from Patch.

Adding fresh fruit like mangos and pineapples to kabobs is a healthy way to satisfy a sweet tooth, making it easier to say no thanks to dessert, says Ansel. To keep calories and saturated fat in check, look for a mango coconut pepper sauce without coconut milk. Also, be sure not to return the kabobs to the original marinade after grilling. Since raw meat once sat in the sauce it will be full of disease-causing bacteria.

Ingredients:

Find out what's happening in Kennesawwith free, real-time updates from Patch.

Chicken:

  • 1 pound of chicken, cut into chunks
  • 1 red bell pepper, cut into chunks
  • 1 onion, cut into chunks
  • 1/2 cup of pineapples cut into chunks
  • 1/2 cup of mango, cut into chunks

Marinade:

  • 2 tablespoon honey
  • 1/4 cup of light soy sauce
  • 1 tablespoon minced garlic
  • 1/4 cup mango coconut pepper sauce
  • 1 tablespoon lime juice

Instructions:

  1. Whisk all marinade ingredients together and pour in a large Ziploc bag.
  2. Put the chicken chunks in the bag with the marinade and put in fridge for 30 minutes.
  3. Once the chicken is done marinating, make a pattern of onions, peppers, pineapples, mangos and chicken on skewers. Sprinkle with salt and pepper as desired.
  4. Grill for 8 minutes until chicken is cooked and vegetables are charred.
  5. Serve with brown rice.


Get more local news delivered straight to your inbox. Sign up for free Patch newsletters and alerts.

We’ve removed the ability to reply as we work to make improvements. Learn more here

More from Kennesaw