Fruity Chicken Kebabs
Author: Shannon Miller
Fruity Chicken Kebabs
Can you coax your kids (and yourself) into a well rounded diet?
We often hear from fellow moms that an easy way to coax kids into eating more fresh fruit is to put it on a toothpick or skewer. So that’s exactly what we do with these playful kebabs. By skewering kid-friendly strawberries and grapes with lean chunks of chicken, we create a colorful lunch box meal that may become the envy of the cafeteria. If your children are prone to sword fights, make smaller kebabs with toothpicks. Round out the lunch by packing with low-fat milk or an all-natural fruit smoothie and a mini whole wheat bagel with light cream cheese or a slice of low-fat cheese.
8 ounces lower-sodium deli chicken or turkey, sliced 3/4-inch thick
Eight 8-inch wooden skewers
16 green grapes
12 strawberries, cut in half lengthwise
1. Cut the chicken into 3/4-inch cubes. To make the kebabs, thread 3 pieces of cubed chicken, 2 grapes, and 3 strawberry halves onto each skewer in any order that you and your children choose. Be sure to leave enough space at the bottom so the kids can hold the skewers comfortably.
2. To wrap, lay 2 skewers on a sheet of aluminum foil and fold the foil loosely over the kebabs.
Tip: Pack with an all-natural fruit smoothie and a mini whole wheat bagel with light cream cheese to round out the lunch.
Nutrition Information per Serving (2 kebabs): 100 calories, 1.5g fat (0g saturated), 360mg sodium, 10g carbohydrate, 2g fiber, 14g protein, 80% vitamin C
Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD
Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, they’re on a mission to help busy families eat a healthy and delicious diet. Their latest cookbook, No Whine with Dinner (M3 Press, 2011) features 150 healthy, kid-tested, mom-approved recipes and 50 amazing secrets for getting picky eaters to try new foods … especially vegetables. For credible nutrition advice and easy, affordable family recipes, visit their award-winning blog, Meal Makeover Moms’ Kitchen or listen to their weekly radio podcast, Cooking with the Moms