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Monday, April 11, 2016

Sweet-and-Sour Chicken Kabobs

These protein-rich kabobs provide the necessary amino acids to help build and repair muscles after active competition. Serve with brown rice to provide complex carbohydrates that replenish your tired athlete's energy.

By The Canadian Living Test Kitchen
Source: Canadian Living Magazine: July 2009
Portion size 4


4 boneless skinless chicken breasts, (about 1-1/4 lb/625 g)
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
1 sweet red and green pepper
1/2 sweet onion
1/2 pineapple, peeled and cored

Sweet-And-Sour Sauce:
1 tbsp (15 mL) vegetable oil
2 garlic cloves, minced
1/3 cup (75 g) bottled strained tomatoes
3 tbsp (45 mL) rice vinegar
2 tbsp (27.5 g) packed brown sugar
2 tbsp (30 mL) sodium-reduced soy sauce
1 tsp (5 mL) sesame oil


Sweet-And-Sour Sauce: In saucepan, heat vegetable oil over medium-low heat; cook garlic until fragrant, about 2 minutes.

Stir in tomatoes, vinegar, brown sugar and soy sauce; bring to boil. Reduce heat and simmer, uncovered and stirring occasionally, until thickened, 8 to 10 minutes. Stir in sesame oil. (Make-ahead: Refrigerate in airtight container for up to 24 hours.)

Meanwhile, cut chicken breast into 1-1/2-inch (4 cm) cubes; sprinkle with salt and pepper. Cut red and green peppers, sweet onion and pineapple into 1-1/2-inch (4 cm) pieces.

Onto each of eight 12-inch (30 cm) soaked wooden or metal skewers, alternately thread chicken, red and green peppers, onion and pineapple. (Make-ahead: Cover and refrigerate for up to 24 hours.)

Place skewers on greased grill over medium-high heat; close lid and grill, turning often, for 14 minutes.

Brush with half of the sauce; grill, turning once, for 1 minute.

Brush skewers with remaining sauce; grill, turning once, until chicken is no longer pink inside, about 1 minute.

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