Grilled Chicken and Pineapple Kebabs with Grilled Veggies

Welcome to the Healthy Teaching Kitchen Blog, brought to you by the Miami VA Healthcare System’s Nutrition and Food Services Team. The warm summer months are officially gone, but fall is still a good time to fire up the grill for delicious, healthy meals. We have a great recipe for an entire meal on the grill that is low in calories and high in vitamins and other nutrients.

Grilled Chicken and Pineapple Kebabs
Serving Size: 2 skewers

Ingredients:
• 6 oz. chicken breast skinless
• ½ cup of fresh or canned (in juice) pineapple rings
• 1 medium red bell pepper
• 1 medium red onion
• 1 teaspoon canola oil
• 1 teaspoon of chopped garlic
• 1 teaspoon of dry rosemary
• Salt – to taste
• Black pepper – to taste
• 4 skewers – wood or metal
Instructions:
1. Before you cook: If using wood skewers, soak in water for approximately 30 minutes to prevent burning.
2. Thoroughly rinse the fresh red bell pepper, cut top and bottom of red bell pepper, remove center and cut into approximately 1 inch pieces.
3. Remove outer layer of onion, quarter and cut into approximately 1-inch pieces.
4. If using fresh pineapple, remove outer skin, core and cut into approximately 1-inch cubes (recommend use of pineapple corer if available).
5. Mince garlic.
6. Cut chicken breast into approximately 1-inch cubes.
7. In a mixing bowl prepare marinade by combining canola oil, dry rosemary, garlic, salt and black pepper.
8. Add chicken to bowl, marinade and coat well. For additional flavor, marinade for approximately two hours in refrigerator.
9. Preheat grill while building your kebabs, alternating the ingredients.
10. Place on the preheated grill and cook for approximately 10 minutes or until chicken is thoroughly cooked (Cooking times may vary). To be sure, check for internal temperature of 165 degrees.

GREEN BEANS ON THE GRILL
Yield: 2 Servings
Serving Size: 3 ounces

Ingredients:
• 6 ounces green beans
• 1 teaspoon olive oil
• 1 clove garlic
• Salt (to taste)
• Black pepper (to taste)
• Aluminum foil
• Parchment paper (optional)
Instructions:
1. Wash and trim green beans.
2. Make your marinade: Peel and chop garlic and mix with olive oil, salt and pepper to taste.
3. Toss green beans in marinade and set aside.
4. Cut two 6 inch x 6 inch squares of aluminum foil (and parchment paper optional).
5. Place green beans on top of the aluminum foil lined with parchment paper. Create pouch and seal.
6. Place green beans on the grill.

SWEET POTATO ON THE GRILL
Yield: 2 Servings
Serving Size: 5 ounces

Ingredients
• Two medium sweet potatoes (approximately 5 ounces each)
• 1 teaspoon olive oil
• Salt (to taste)
• Pepper (to taste)
• Aluminum foil if on outdoor grill, parchment paper if on microwave
Instructions:
1. Poke holes on the sweet potato with a fork.
2. Place potato inside of parchment paper.
3. Microwave for 6-8 minutes (1,200 watt microwave).
4. Cool potato down and slice at an angle.
5. Brush olive oil on potato. Add salt and pepper to taste and place on the grill.

Calories: 321
Fat: 9.6 grams
Protein: 28 grams
Fat: 20 gm¬