Summertime Chicken & Mango Kabobs
Ingredients
- 1 – 1.5 lb boneless, skinless chicken thighs/breasts cut into 1-inch pieces
Marinade Ingredients:
- ¼ cup liquid aminos
- 1 Tablespoon ginger, minced (about 2 inches)
- 1 Tablespoon minced garlic (2 – 3 cloves)
- 2 teaspoons curry powder
- 2 Tablespoons lemon juice (1-2 lemons)
- 1 Tablespoon honey
- 1 Tablespoon olive oil
- ⅛ teaspoon cayenne pepper
Veggies & Fruit:
- 2 bell peppers, seeded & chopped into 1-inch chunks (or your preferred vegetable)
- 2 mangoes, peeled & chopped into 1-inch chunks (or pineapple, kiwi, papaya)
- 1 red onion, cut into 1-inch chunks
Instructions
- Cut up chicken and place into an air-tight container. In a bowl, mix together marinade ingredients and pour over chicken. Stir to coat. Cover and place in the fridge for 1-12 hours (the longer the better).
- Assemble skewers by either alternating fruit, vegetable and chicken on each skewer or making separate skewers for the chicken and the veggies & fruit.
3 ways to cook:
- Grill: Preheat grill to med-high heat. Brush grate, vegetables, and fruit with olive oil. Add skewers to grill. Cook for about 7 minutes and rotate. Cook an additional 7 minutes or until chicken juices run clear.
- Oven: Preheat oven to broil at 450F. Brush sheet pan with olive oil and add assembled skewers. Broil 10 minutes. Rotate and bake an additional 10-15 minutes or until chicken is cooked.
- Stovetop: Preheat cast iron grill pan on med-high heat. Brush with olive oil. Add skewers to pan. Brush veggies with olive oil. Cook 7 minutes and rotate. Cook 7 additional minutes or until juices run clear.
- !Allow the kabobs to rest 10 minutes before serving warm over rice, additional veggies, or on their own.
Notes
Makes 12-14 kabobs. Serves 5-7. Per Serving (based on using chicken breast, bell pepper & mango):
Calories: 159 |
Total Fat: 3.7 g |
Total Carbohydrate: 190.7 g |
Dietary Fiber: 3.2 g |
Protein: 15.9 g
Ingredient Highlights
The high beta-carotene content of cayenne pepper has been found to increase immunity and help reduce symptoms in asthma.
There are over 300 varieties of garlic grown around the world. It is considered both a vegetable and an herb and is clinically proven to support the immune system.
Ginger is a potent aromatic herb and a good natural source of vitamin C, magnesium, potassium, copper, and manganese. It has been used for thousands of years in Asia to treat stomach ache, diarrhea, and nausea.
Enzymes in fresh lemon juice accelerate the digestive process. Even though lemon juice is acidic, it actually has an alkalizing effect on the body.
Liquid aminos are made from soybeans. They are most often used as healthier alternatives to soy or tamari sauce as they are MSG-free as well as gluten-free.
Mangos calm nerves, support restful sleep, and purge the lymphatic system of toxins.
Pure olive oil is high in nutrients including vitamins D, E, K, and A as well as omega-3 fatty acids. For the highest quality, look for organic extra virgin olive oil in dark glass bottles or tins that have an expiry date.
Raw honey is a good source of many vitamins and is rich in antioxidants. Its antioxidant and anti-bacterial properties can help improve overall immune function.
Red onions are a rich source of quercetin and anthocyanin, powerful antioxidants that protect the heart and lower inflammation and cancer risk.
Sweet Peppers are among nature’s strongest sources of vitamin C. Sweet bell peppers also supply lutein for eye health and vitamin E for skin, hair, and nails.
It is TUR-mer-ic not tumor-ic. So many people pronounce this wrong and it drives me nuts!!!
Prononciation noted ;-)