Who thinks the word “kabob” is a funny word? I know I do!
All it really means is that you cook your food on a skewer. Today we’re going to learn how to make Baked Hawaiian Chicken Kabobs. These are a great way to eat your veggies, fruits, and protein. Let’s learn how!
First, we need to make a sauce to give the kabobs a yummy Hawaiian flavor. This is called a “marinade.” We’ll need garlic, oil, low-sodium soy sauce, a little bit of brown sugar, ketchup, and crushed pineapple.
Mix all of the marinade ingredients together in a large bowl or liquid measuring cup.
Take 1 cup of the marinade and save it for later. Cut your chicken into bite-size pieces, about 1-2 inches big. Place the chicken pieces in a large zip-top bag with the rest of the marinade for 2 hours. Chicken provides a good source of protein to your meal. Read more about the benefits of protein here!
While the chicken is marinating, chop all of your fruits and veggies. You can use any combination of fruits and veggies that you like! I chose to use mushrooms, yellow bell peppers, purple onion, cherry tomatoes, and fresh pineapple. What will you choose?
Now comes the fun part! Layer the fruits, veggies, and chicken on a wooden skewer. Try making fun patterns with the different colored foods.
Place the kabobs on a baking sheet. Bake them in the oven for 13 minutes. Turn the kabobs to their other side and bake them for another 12 minutes.
Using the 1 cup of marinade (set aside at the beginning), lightly coat the rest of the kabobs with the sauce.
Turn the oven on broil and put the kabobs back in the oven for 2-3 minutes. Place the kabobs on a plate and serve them with some whole-grain brown rice. Enjoy!