Weekly Dose Of Healthy Recipes: Caribbean Flavored Chicken And Pineapple Kebabs with Banana Salad

March 17, 2015

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Spring it’s on its way, and nothing can define beautiful weather as some season inspired recipes. If you feel like you can’t wait for summer, we suggest you get your cooking apron out of the closet and start making these amazing Caribbean-inspired chicken-and-pineapple kebabs, marinated in the very essence of summer’s aroma: pineapple juice, soy sauce, plenty of spices and spiked with rum.

If spicy-hot is not your thing, leave the jalapeño out or just use half.

Perfectly paired with a soothing creamy banana salad, this meal will help you get your summer groove on!

The amount of ingredients in this recipe will be enough for 6 servings.

To make this healthy, island inspired meal you will need 3 ½ hours (including 2 hours for marinating).

Ingredients

  • ½ cup of pineapple juice
  • 1/3 cup of dark rum
  • ¼ cup of reduced-sodium soy sauce
  • ¼ cup of chopped scallions
  • 1 jalapeño pepper, seeded and chopped
  • 2 tablespoons of molasses
  • 2 tablespoons of lime juice
  • 1 tablespoon of Worcestershire sauce
  • 2 teaspoons of minced garlic
  • 2 teaspoons of minced fresh ginger
  • 2 teaspoons of curry powder
  • ½ teaspoon of ground coriander
  • ½ teaspoon of cayenne pepper
  • ¼ teaspoon of ground cinnamon
  • ¼ teaspoon of ground allspice
  • 2 pounds of boneless, skinless chicken thighs, trimmed and cut into 1 ½ -inch pieces


Creamy Banana Salad:

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  • 1 cup of reduced-fat or nonfat plain Greek yogurt
  • ¼ cup of finely chopped sweet onion
  • ¼ cup of chopped fresh cilantro (optional)
  • 2 teaspoons of finely chopped fresh mint
  • 1 teaspoon of freshly grated lime zest
  • ½ teaspoon of dark brown sugar, or to taste
  • Pinch of ground nutmeg
  • Pinch of ground cinnamon
  • 3 almost-ripe medium bananas, cut into ½ -inch cubes
  • Salt to taste


Basting Sauce And Kebabs:

  • 2 tablespoons of dark brown sugar
  • 1 tablespoon of mustard
  • 1 cup of fresh pineapple pieces (1 inch)
  • 1 sweet or red onion, cut into 1-inch pieces

Step By Step Preparation

  1. To make the marinade, mix the pineapple juice, rum, soy sauce, scallions, jalapeño, molasses, lime juice, Worcestershire sauce, garlic, ginger, curry powder, coriander, cayenne, cinnamon and allspice in a blender, and process it until the mixture is smooth. Place chicken in a 1-gallon sealable plastic bag, add the marinade and turn to coat. Refrigerate for 2-4 hours, and don’t forget to turn it occasionally.
  2. To make the banana salad, combine yogurt, onion, cilantro, mint, lime zest, brown sugar, nutmeg and cinnamon in a medium bowl about 20 minutes before you’re ready to prepare the kebabs. Gently stir in bananas and salt, and adjust the seasoning to your liking.
  3. Remove the chicken from the marinade and pat it dry. Pour the marinade into a small saucepan and stir in brown sugar and mustard, before bringing the marinade to a boil. Cook until the sauce is reduced by about half, for about 6-10 minutes.
  4. Thread the chicken onto 6 skewers, alternating with pineapple and onion pieces. Grill the kebabs, while turning them frequently and basting them with sauce, until the chicken is firm to the touch. This will take about 10-16 minutes in total.

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