Hawaiian Chicken Skewers: A Delicious Recipe with Nutritional Benefits
Transport your taste buds to the sunny shores of Hawaii with this delectable Hawaiian Chicken Skewers recipe. Bursting with flavors of the tropics, these skewers are not only a treat for your palate but also pack a nutritional punch.
Let’s dive into the ingredients, their nutritional value, and the simple steps to create this delightful dish.
Ingredients
Chicken Breast
Lean and protein-rich, chicken breast serves as the star ingredient in this recipe. It’s low in fat and high in quality protein, making it an excellent choice for muscle repair and growth.
Pineapple Chunks
Adding a sweet and tangy flavor, pineapple chunks complement the savory chicken perfectly. Pineapples are a good source of vitamin C, manganese, and antioxidants, aiding in digestion and boosting immune health.
Bell Peppers (Red, Yellow, and Green)
Vibrant and crunchy bell peppers not only enhance the visual appeal of the skewers but also provide a hefty dose of vitamins A and C, along with antioxidants that promote eye health and immune function.
Red Onion
Sliced red onion lends a mild, sweet flavor and a pop of color to the skewers. Rich in antioxidants and flavonoids, red onions offer anti-inflammatory and heart-protective benefits.
Soy Sauce
The umami-rich soy sauce serves as the marinade base, infusing the chicken with savory flavor. It adds depth to the dish while providing a modest amount of protein and essential amino acids.
Honey
Balancing the savory flavors with a touch of sweetness, honey caramelizes beautifully when grilled, creating a mouthwatering glaze. It’s a natural sweetener with antimicrobial properties and contains antioxidants.
Garlic
Minced garlic cloves contribute aromatic flavor and depth to the marinade. Garlic is renowned for its immune-boosting properties and potential to reduce blood pressure and cholesterol levels.
Method of Preparation
- Begin by cutting the chicken breast into bite-sized cubes and placing them in a bowl.
- In a separate bowl, whisk together soy sauce, honey, and minced garlic to create the marinade.
- Pour the marinade over the chicken cubes, ensuring they are evenly coated. Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld.
- As the chicken marinates, prepare the skewers by threading alternating pieces of marinated chicken, pineapple chunks, bell peppers, and red onion slices onto wooden or metal skewers.
- Preheat the grill to medium-high heat and lightly oil the grates to prevent sticking.
- Place the skewers on the grill and cook for 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender-crisp.
- Once done, remove the skewers from the grill and let them rest for a few minutes before serving.
- Garnish with chopped cilantro or green onions, if desired, and enjoy the tropical flavors of Hawaiian Chicken Skewers!
Nutritional Value Chart (per serving)
| Ingredient | Serving Size | Nutritional Information |
|---|---|---|
| Chicken Breast | 4 oz (113g) | Protein: 27g, Fat: 3g, Carbohydrates: 0g, Calories: 140 |
| Pineapple Chunks | 1/2 cup (75g) | Vitamin C: 50mg, Fiber: 2g, Sugars: 10g, Calories: 40 |
| Bell Peppers | 1/2 cup (75g, mixed) | Vitamin A: 750 IU, Vitamin C: 120mg, Fiber: 1.5g, Calories: 15 |
| Red Onion | 1/4 cup (40g, sliced) | Vitamin C: 4mg, Fiber: 1g, Sugars: 3g, Calories: 15 |
| Soy Sauce | 1 tbsp (15ml) | Protein: 1g, Sodium: 920mg, Calories: 10 |
| Honey | 1 tbsp (21g) | Carbohydrates: 17g (sugars), Calories: 64 |
| Garlic | 1 clove (3g) | Vitamin C: 1.2mg, Calcium: 5mg, Calories: 4 |
This table provides a clear breakdown of the nutritional content of each ingredient per serving size, making it easier to track dietary intake and make informed choices.
Conclusion
With a perfect balance of sweet, savory, and tangy flavors, Hawaiian Chicken Skewers are a crowd-pleasing dish that brings a taste of paradise to your dinner table. Packed with protein, vitamins, and antioxidants, each bite offers not only delicious satisfaction but also nutritional benefits.
Whether served at a summer barbecue or enjoyed as a weeknight meal, these skewers are sure to become a family favorite. So fire up the grill and indulge in the tropical goodness of Hawaiian Chicken Skewers today!
