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I'm three pounds away from having lost 100 pounds! Crazy, right?! How did I get here? Learning about what is good for you is crucial for a healthier heart, mind, and body. I recently just learned that a clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com. My family history includes high cholesterol, which is scary, but knowing I can make a few simple swaps is reassuring! Today's recipe is going to be a grilled pineapple cilantro lime chicken shish kabob... I know, I know, everyone is already getting into the fall spirit with school approaching, but this recipe is a must make before summer ends!
Grilled shish kabobs are a favorite around here in the summer months. Sometimes, we like it with unique flavors like guava or we go with the classic BBQ sauce. But today, I want to take it up a notch to make it even lighter, so here are three lighter swaps that can be made:
- Pink Salt over Iodized Table Salt- Pink salt contains less iodine than iodized salt. Too much iodine can raise your blood pressure, so this is an easy swap!
- Maple Syrup over Brown Sugar- Maple syrup has a lower glycemic index of only 65, which means that it is slowly absorbed into your system, which does not make your blood sugar levels spike, like brown sugar does.
- Mazola Oil over Extra Virgin Olive Oil- Mazola Oil has 4x more cholesterol-clocking plant sterols than extra virgin olive oil. Sign me up!
Before we get to the recipe, I wanted to share this rebate Mazola Oil is offering: "Text MAZOLA to 79495 between 6/20/19 - 9/26/19 to receive $1.00 back on your purchase of Mazola 40oz Corn Oil! Limit 1 rebate per household. PayPal account required. By texting, you expressly consent to receive multiple automated text messages on this offer. Consent not required as a condition of purchase. Message & data rates apply. Text HELP or STOP to 79495 at any time. Full terms: http://cbi.as/a38tw.
How To Make Grilled Pineapple Cilantro Lime Chicken Shish Kabobs
First, you're going to take your boneless chicken, cut it into 1 inch chunks and place it in a large bowl. You want to have dry chicken, paper towels are a great way to dry the chicken before cutting it. Having dry chicken allows for the marinade to stick to the chicken better.
The base of this marinade is going to be the Mazola Corn Oil. Mazola Corn Oil has a neutral taste, which is an awesome base that won't overpower the chicken, pineapple, cilantro, or lime! This is when you also add your pink salt and ground black pepper.
Now we add our remaining ingredients. We have a family member who is obsessed with pineapples. This recipe uses one cup of crushed pineapples. You can use the remaining pineapple to bake a mini pineapple upside down cake or a pineapple dump cake. Remember Mazola Corn Oil is an all-purpose, cholesterol free cooking oil that is a smart heart-healthy* choice for your family. *See Mazola.com for more information on the relationship between corn oil and heart health. It has a variety of uses include baking, grilling, sautéing, stir frying, or mixing up a marinade or dressing. Crushed pineapples are key here. Do not use chunked pineapple. The crushed pineapple will adhere to some of the chicken, which is what you want, so when it is grilling, the fire hits it and it melts right into your chicken! For a lighter version, be sure to use crushed pineapple that uses 100% pineapple juice, and not syrup.
Mix your chicken well with the ingredients to create an amazing marinade. I also like to add the squeezed lime right into the bowl as well.
Tips For Success when making grilled shish kabobs:
- Cover your bowl and allow your chicken to marinade a minimum of one hour in the fridge before threading.
- If you're using wooden kabob sticks, be sure to soak them for at least two hours in shallow water so they'll be less likely to burn.
- Don't squish your chicken when threading it into the sticks. They want to be touching, but for a thorough cook through, make sure the chicken is relaxed and not extremely compacted.
- Oil your grill grates with Mazola Corn Oil. Oiling your grill grates helps keep your chicken kabobs for sticking to your grill grates. The beauty of Mazola Corn Oil is that it has a very high smoke point of 450°F, which is higher than some other cooking oils. Since grilling chicken is usually around the 400-450°F, if the smoke point is passed for the oil, it affects not only the food's flavor. It also affects the nutritional value!
- Have a meat thermometer nearby! Cooking chicken shish kabobs can take anywhere between 9-12 minutes, depending on the thickness of the chicken breasts. Once your chicken reaches 165°F, it's cooked through and ready to be removed. Don't have a meat thermometer? You can also look for clear juices that flow out of the chicken. That's another sign it has cooked through. (Flip your chicken every few minutes!)
Recipe
Grilled Pineapple Cilantro Lime Chicken Kabobs
Equipment
- grill
- grill skewers if wooden, soak first
- large bowl
Ingredients
Chicken and Skewers
- 1.5 lbs boneless chicken thighs or breast
- 1 ½ teaspoon adobo seasoning
- ½ teaspoon black pepper
- 2 tablespoon neutral oil
Pineapple Lime Marinade
- ½ cup crushed pineapple in juice, not syrup
- 2 tablespoon lime juice
- 4 cloves garlic minced
- 1 tablespoon fresh cilantro finely chopped
- 1 teaspoon dried oregano
- 1 tablespoon soy sauce adds umami depth
- 1 teaspoon honey or brown sugar balances acidity
Brush on Glaze Options (Choose whichever you'd like)
- 2 tbsp BBQ Sauce add pineapple juice to keep it fruity
- 1 tablespoon pineapple juice
Instructions
Prep Chicken
- Cut into 1-1.5 inch chunks. Pat dry.
- Season dry chicken with adobo, black pepper, and oil.
Marinate
- In a large bowl, mix all marinade ingredients, add chicken, and coat well. Cover bowl and refrigerate for at least 2 hours, or overnight.
Assemble Skewers
- Thread chicken (and pineapple chunks, and veggies if you're using them). When threading, make sure the chicken is not completely squished, but that it's slightly touching the next piece. (Leave about two inches of space at the bottom to hold it while eating.)
Grill
- Preheat grill to medium-high (400-450° F.)
- Grill 10-12 minutes, turning every few minutes. Cook chicken until it reaches and internal temp of 165° F.
Brush and Finish
- Brush glaze during the last 2-3 minutes for caramelization.
Notes
Nutrition
