Australian_Healthy_Food_Guide_February_2017

Sweet ‘n’ spicy
chicken & vegie
skewers with rice

Serves 4 Cost per serve$4.90
Hands-on time20 min
Cooking time20 min
9 dairy free

2 corn cobs, husks
and silks removed
300gchicken breast fillets,
chopped into 2cm cubes
1 largered capsicum,
chopped into 2cm pieces
1 mediumred onion,
chopped into 2cm pieces
¼pineapple, peele
cored, chopped
into 2cm cubes
8 woodenormetal
skewers(seeNote
½ cup no-added-sal
tomato purée
1 tablespoon
reduced-saltsoy sauce
1½ teaspoonshot chilli sauce
1 tablespoonwhite
wine vinegar
2 teaspoonsbrown sugar
2 x 250g packets
microwavable brown
and red rice
½ cup coarsely chopped
flat-leaf parsley

4 cupsmixed salad leaves,

to serve

1 Heat a barbecue hotplate (or

grill pan) to medium-high.Grill

corn,turning, for 8–10 minutes,

or until charred and tender.

2 Meanwhile, thread chicken,

capsicum, onion and pineapple,

alternately, onto the skewers.

3 Combine the tomato purée,

sauces, vinegar and sugar in a

small pan. Stir to dissolve sugar.

4 Reheat the barbecue hotplate

to medium-high. Grill skewers

for 3–4 minutes each side, or

browned and cooked

hrough, basting with half

the sauce while cooking.

5 Meanwhile, remove

corn kernels from cobs

using a sharp knife.

Heat rice according to

cket instructions. Transfer

the rice to a medium bowl. Stir

in corn kernels and parsley.

6 Boil the remaining tomato

sauce for30 seconds. Remove

from heat. Drizzle skewers with

the sauce, and serve with corn

rice and mixed salad leaves.

NoteSoaking wooden skewers

in water before using prevents

them from scorching.

In season

pineapple adds

natural sweetness

to these spicy

skewers

N TIP

utrition

Smokin’

HOT!

Enjoy the smoky flavours

of a summer BBQ with our

deliciously healthy options.

70 healthyfoodguide.com.au

Sweet ‘n’ spicy

chicken & vegie

skewers with rice

hfg RECIPES

1973kJ/472cal

Protein 26.9g

Total Fat 9.1g

Sat Fat 2.0g

Carbs 64.2g

Sugars 9.8g

Fibre 10.6g

Sodium 318mg

Calcium 91mg

Iron 4.0mg

PER SERVE (2 skewers)

PROTEINHIGH