- 1:15 Prep
- 0:10 Cook
- Makes 12
- Capable cooks
Get the grill ready for these colourful skewers with chicken, capsicum and pineapple.
Ingredients
- 1 x 225g can pineapple pieces in natural juice, strained, juice reserved
- 2 tablespoons tomato sauce
- 1 tablespoon soy sauce
- 1 garlic clove, crushed
- 1 large red capsicum, halved, deseeded, cut into 2cm pieces
- 4 shallots, ends trimmed, cut into 3cm pieces
- 12 (about 550g) chicken tenderloins, cut into thirds crossways
- Olive oil spray
Method
- Step 1Combine the pineapple juice, tomato sauce, soy sauce and garlic in a bowl. Add chicken and turn to coat. Cover and place in the fridge for 1 hour to marinate.
- Step 2Thread the capsicum, shallot, pineapple and chicken alternately onto skewers. Spray lightly with olive oil spray.
- Step 3Preheat a barbecue flat plate or a large frying pan on medium-high. Cook, turning occasionally, for 10 minutes or until golden. Serve.
Nutrition
271 kj
Energy
1g
Fat Total
1g
Fibre
11g
Protein
27mg
Cholesterol
167.97mg
Sodium
3g
Carbs (sugar)
3g
Carbs (total)
All nutrition values are per serve
Notes
Tip: You will need to soak 12 bamboo skewers in cold water for 15 minutes for this recipe. Allow 1 hour marinating time.
Low FODMAP diet tip: Make this a Low FODMAP recipe by omitting shallots and garlic. Instead, add 1 tsp of garlic-infused olive oil to the marinade, and replace shallots with pieces of green capsicum.
- Author: Tracy Rutherford
- Image credit: William Meppem
- Publication: Australian Good Taste
