Chicken Oriental
With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol, and sodium.
Ingredients:
- 8 chicken breasts, boneless and skinless
- 8 fresh mushrooms
- black pepper to taste
- 8 whole white onions, parboiled
- 2 oranges, quartered
- 8 canned pineapple chunks
- 8 cherry tomatoes
- 1 can (6 oz) frozen, concentrated apple juice, thawed
- 1 cup dry white wine
- 2 Tbsp soy sauce, low-sodium
- dash ground ginger
- 2 Tbsp vinegar
- ¼ cup vegetable oil
Directions:
- Sprinkle chicken breasts with pepper.
- Thread eight skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato.
- Place kabobs into shallow pan.
- Combine remaining ingredients; spoon over kabobs.
- Marinate in refrigerator at least 1 hour.
- Drain.
- Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes.
- Discard any leftover marinade.
Yield: 8 servings
Serving size: ½ chicken breast kabob
Each serving provides:
- Calories: 359
- Total fat: 11 g
- Saturated fat: 2 g
- Cholesterol: 66 mg
- Sodium: 226 mg
- Fiber: 3 g
- Protein: 28 g
- Carbohydrate: 34 g
- Potassium: 756 mg
Source: Dietary Guidelines for Americans
