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Menu Planner: Reward yourself with Kona pineapple chicken kebabs

Thinking ahead to your next few meals? Here are some main dishes and sides to try.

 Kona pineapple chicken kebabs.
Kona pineapple chicken kebabs.
Courtesy of Perdue

Kona pineapple chicken kebabs

Makes 4 kebabs

Preparation time: 15 minutes; marinating time: 30 minutes

Cooking time: less than 15 minutes

INGREDIENTS

1 1/2 pounds boneless skinless chicken breasts

1 (6-ounce) can pineapple juice

2 tablespoons canola oil

Zest and juice of 1 lime

1 tablespoon sugar

1-inch piece fresh ginger, grated

1/2 teaspoon crushed red pepper

1/2 fresh pineapple, cut into 16 chunks

1 large red bell pepper, seeded and cut into 16 (1-inch) pieces

Cut chicken into 16 bite-size chunks. In a medium bowl, whisk together the pineapple juice, oil, lime zest and juice, sugar, ginger and red pepper until sugar dissolves. Add chicken; cover and marinate in refrigerator 30 minutes. Thread alternating pieces of chicken, pineapple and bell pepper onto 4 metal skewers. Discard marinade. (Remember: Chicken will cook faster on metal skewers because metal will conduct heat). Heat your lightly greased grill or grill pan to medium-high. Grill kebabs 10 to 12 minutes, turning every 3 to 4 minutes. Chicken is done when it feels firm to touch and internal temperature reaches 170 degrees. Remove kebabs from grill; let stand 2 to 3 minutes before serving.

Per serving: 261 calories, 37 grams protein, 5 grams fat (16% calories from fat), 1 gram saturated fat, 17 grams carbohydrate, 109 milligrams cholesterol, 200 milligrams sodium, 1 gram fiber.

Carb choices: 1.

Crustless spinach quiche

Makes 4 servings

Preparation time: 15 minutes

Cooking time: about 45 minutes; cooling time: 5 minutes

INGREDIENTS

2 teaspoons canola oil

1 medium onion, chopped 1 (10-ounce) package frozen chopped spinach, thawed and well-drained

1 1/2 cups shredded 50% reduced-fat cheddar cheese

4 egg whites

2 whole eggs

1/3 cup reduced-fat cottage cheese

1/4 teaspoon cayenne pepper

1/8 teaspoon coarse salt

1/8 teaspoon nutmeg

Heat oven to 375 degrees. Coat a 9-inch pie pan with cooking spray. In a medium nonstick skillet, heat canola oil on medium-high. Add onion and cook 5 minutes or until softened. Add spinach and stir 3 more minutes or until spinach is fully cooked; set aside. Sprinkle cheese in pie pan. Top with spinach mixture. In a medium bowl, whisk egg whites, whole eggs, cottage cheese, cayenne pepper, salt and nutmeg. Pour mixture over spinach. Bake 30 to 35 minutes or until set. Let stand 5 minutes. Cut into wedges and serve.

Per serving: 225 calories, 24 grams protein, 12 grams fat (46% calories from fat), 5.6 grams saturated fat, 9 grams carbohydrate, 116 milligrams cholesterol, 537 milligrams sodium, 3 grams fiber.

Carb choices: 0.5.

Margarita beef

Makes 6 servings

Preparation time: 10 minutes; marinating time: 6 hours to overnight

Cooking time: 16 to 18 minutes

INGREDIENTS

2/3 cup frozen orange juice concentrate, thawed

1/2 cup tequila or water

1/3 cup fresh lime juice

2 tablespoons chopped fresh ginger

2 tablespoons olive oil

2 cloves garlic, minced

1 teaspoon coarse salt

1 teaspoon dried oregano

1/4 teaspoon cayenne pepper

1 (1 1/2- to 1 3/4-pound) beef top-round steak, cut 1 inch thick

In a small bowl, combine the orange juice concentrate, tequila or water, lime juice, ginger, oil, garlic, salt, oregano and cayenne pepper; mix well. Place beef in a resealable plastic bag; add marinade and turn to coat. Marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak; discard marinade. Grill steak, uncovered, 16 to 18 minutes for medium-rare doneness (145 degrees), turning occasionally. Carve into thin slices and serve.

Per serving: 185 calories, 25 grams protein, 8 grams fat (41% calories from fat), 3 grams saturated fat, 1 gram carbohydrate, 71 milligrams cholesterol, 370 milligrams sodium, no fiber.

Carb choices: 0.

Spaghetti with creamy tomato sauce

Heat 2 cups tomato-basil pasta sauce with 3/4 cup half-and-half. Toss with cooked and green salad and Italian bread