Table of Contents

Hawaiian Chicken Kebabs – Weight Watchers

The aroma of grilled pineapple mingling with savory chicken always transports me back to our family vacations in Maui. We’d spend our days swimming in the ocean, and our evenings at open-air barbecues, the air thick with the scent of delicious island fare. These Hawaiian Chicken Kebabs capture that same vibrant, tropical flavor, making them a perfect way to bring a little bit of paradise home, no matter where you are. They’re healthy, delicious, and always a crowd-pleaser.

Recipe Overview

Prep Time: 25 minutes
Cook Time: 8-10 minutes
Total Time: 35 minutes
Servings: 4
Yield: 8 kebabs
Dietary Type: Weight Watchers Friendly

Ingredients

1 lb uncooked boneless, skinless chicken breast
½ medium pineapple
1 medium green pepper
1 medium sweet red pepper
1 large Spanish onion
¼ cup pineapple juice or ¼ cup orange juice
3 medium garlic cloves, minced
2 tablespoons low sodium soy sauce
1 teaspoon olive oil
Cooking spray
2 cups cooked white rice, kept hot (for serving)

Equipment Needed

Large nonmetallic bowl
Cutting board
Knife
Grill
8 skewers (if using wooden skewers, soak in water)

Instructions

First, prepare your ingredients. Cut each chicken breast, pineapple, green pepper, red pepper, and Spanish onion into approximately twenty-four 1-inch-thick pieces. Consistent sizes will ensure even cooking.
In a large nonmetallic bowl, combine the chicken, pineapple juice (or orange juice), minced garlic, low sodium soy sauce, and olive oil. This forms your flavorful marinade.
Marinate the mixture in the refrigerator for at least 1 hour and up to 24 hours. The longer the chicken marinates, the more flavorful and tender it will become. Ensure the bowl is covered to prevent odors from affecting other foods in your refrigerator.
Preheat your grill to medium-hot.
Lightly coat the vegetables (green pepper, red pepper, and onion) with cooking spray. This helps to prevent them from sticking to the grill.
Thread the ingredients onto skewers. Aim for 2 pieces of green pepper, 2 pieces of red pepper, 2 pieces of pineapple, 2 pieces of chicken, and 2 pieces of onion onto each of the 8 skewers. The order doesn’t matter much, but alternating colors is visually appealing!
Brush the assembled kebabs with the remaining marinade. This adds extra flavor and helps to keep the chicken moist during grilling.
If you’re using wooden skewers, make sure they have been soaked in water for at least 30 minutes to prevent them from charring on the grill.
Grill the kebabs over medium-hot heat until the chicken is completely cooked through. This typically takes about 8 to 10 minutes.
Turn the kebabs every 2 minutes so they’re cooked evenly on all sides. This ensures that the chicken and vegetables are cooked consistently and prevents any one side from burning. Use tongs to gently rotate the skewers.
To check for doneness, use a meat thermometer to ensure the internal temperature of the chicken reaches 165°F (74°C). Alternatively, cut into one of the chicken pieces to make sure it is no longer pink inside.
Serve immediately over the cooked white rice.

Expert Tips & Tricks

Marinating Time: Don’t rush the marinating process. The longer the chicken sits in the marinade, the more flavorful it will be. However, avoid marinating for more than 24 hours as the acid in the pineapple juice can start to break down the chicken and make it mushy.
Even Cooking: To ensure even cooking, try to cut the chicken and vegetables into uniform sizes. This will prevent some pieces from overcooking while others are still raw.
Grilling Tips: If you don’t have a grill, you can also cook these kebabs under the broiler in your oven. Broil for approximately 5-7 minutes per side, or until the chicken is cooked through. Watch them closely to prevent burning.
Flavor Boost: For an extra layer of flavor, consider adding a pinch of red pepper flakes to the marinade for a little heat.
Skewers: Metal skewers are a great reusable option. If using wooden skewers, always soak them in water for at least 30 minutes before grilling to prevent them from burning.
No Grill Alternative: If you don’t have access to a grill, these kebabs can also be cooked in a skillet or under a broiler.

Serving & Storage Suggestions

Serve the Hawaiian Chicken Kebabs hot, directly off the grill, over a bed of warm cooked white rice. You can garnish with a sprinkle of chopped cilantro or green onions for a pop of color.

Leftover kebabs can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can microwave them (although this may make the chicken slightly less juicy), or warm them up in a skillet over medium heat. You can also reheat them in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through.

It’s generally not recommended to leave cooked chicken at room temperature for more than 2 hours, as this can increase the risk of bacterial growth.

The cooked kebabs can also be frozen for longer storage. Allow them to cool completely before placing them in a freezer-safe bag or container. They can be stored in the freezer for up to 2-3 months. Thaw them in the refrigerator overnight before reheating.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	329.9 kcal	N/A
Calories from Fat	N/A	N/A
Total Fat	2.7g	4%
Saturated Fat	0.6g	3%
Cholesterol	65.8mg	21%
Sodium	377.7mg	15%
Total Carbohydrate	44.5g	14%
Dietary Fiber	2.9g	11%
Sugars	10.8g	N/A
Protein	30.3g	60%

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Variations & Substitutions

Protein: Instead of chicken breast, you can use boneless, skinless chicken thighs for a richer flavor. Shrimp or firm tofu are also great alternatives for a pescatarian or vegetarian option.
Vegetables: Feel free to swap out or add other vegetables to your kebabs. Bell peppers in different colors, zucchini, cherry tomatoes, or mushrooms would all work well.
Marinade: If you don’t have pineapple juice, orange juice works as a great substitute. For a spicier marinade, add a pinch of red pepper flakes or a dash of sriracha. You can also add a little grated ginger for an extra zing.
Rice: Instead of white rice, try brown rice or quinoa for a healthier option. You can also serve the kebabs with a side of couscous or a fresh salad.
Gluten-Free: Ensure that you are using a gluten-free soy sauce or tamari to keep this recipe gluten-free.

FAQs (Frequently Asked Questions)

Q: Can I prepare the kebabs ahead of time?
A: Yes, you can assemble the kebabs ahead of time and store them in the refrigerator until you’re ready to grill. Make sure to keep them covered to prevent them from drying out.

Q: How do I prevent the chicken from drying out on the grill?
A: The marinade helps to keep the chicken moist. Also, avoid overcooking the chicken, and brush the kebabs with the remaining marinade during grilling.

Q: Can I use frozen pineapple?
A: Yes, you can use frozen pineapple, but make sure to thaw it completely and drain any excess juice before adding it to the kebabs.

Q: Can I bake these kebabs instead of grilling them?
A: Absolutely! Preheat your oven to 400°F (200°C) and bake the kebabs for about 20-25 minutes, or until the chicken is cooked through, turning them halfway through.

Q: How can I make this recipe spicier?
A: Add a pinch of red pepper flakes to the marinade or brush the kebabs with a little sriracha sauce during grilling for a spicy kick.

Final Thoughts

These Hawaiian Chicken Kebabs are a delightful way to enjoy a taste of the tropics, no matter the season. The combination of juicy chicken, sweet pineapple, and colorful vegetables is sure to please everyone at your table. Don’t be afraid to experiment with different vegetables and marinades to create your own unique twist on this classic dish. Gather your ingredients, fire up the grill, and get ready to transport yourself to a sunny island paradise! Enjoy!

Hawaiian Chicken Kebabs – Weight Watchers Recipe