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.

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 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

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