Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Sweet ‘n’ spicy chicken and vege skewers with rice

It's all in the sauce in this dairy-free recipe. A great meal to throw together when you're in a hurry while still delivering great flavours.

Time to make: 20 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

8 wooden or metal skewers (see tip)
2 corn sweetcornXcobs, husks and silks removed
300g chicken breast fillets, chopped into 2cm cubes
1 large red capsicum, 2cm cubed
1 medium red onion, 2cm cubed
¼ pineapple, 2cm cubed
½ cup tomato purée
1 tablespoon reduced-salt soy sauce
1 ½ teaspoons hot chilli sauce
1 tablespoon white wine vinegar
2 teaspoons brown sugarlight brown cane sugarX
2 x 250g packets microwaveable brown and red rice
½ cup chopped fresh flat-leaf parsley
4 cups mixed salad leaves, to serve
2 tablespoons balsamic vinaigrette (made with 1 part olive oil to 2 parts balsamic vinegar)

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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Heat a barbecue hotplate (or grill pan) to medium-high. Grill corn, turning, for 8-10 minutes, or until charred and tender.
Meanwhile, alternately thread chicken, capsicum, onion and pineapple on the skewers.
In a small pan over a medium heat, combine tomato purée, sauces, vinegar and sugar. Stir to dissolve sugar.
Reheat the barbecue hotplate to medium-high. Grill skewers for 3–4 minutes each side, or until browned and cooked through, basting with half the sauce while cooking.
Meanwhile, remove corn kernels from cobs using a sharp knife. Heat rice according to packet instructions. Transfer the rice to a medium bowl. Stir in corn kernels and parsley.
Boil remaining basting sauce for 30 seconds then remove from heat and drizzle over skewers. Serve skewers with corn rice and mixed salad leaves drizzled with vinaigrette.

Variations

Make it gluten free: Check tomato purée, soy sauce and hot chilli sauce are gluten free.

HFG tip

Soaking wooden skewers in water before using prevents them from scorching.

Nutrition info (per serve)

Calories 449 cal

Kilojoules 1880 kJ

Total fat 9 g

Saturated fat 2 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Mar 2018

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One comment on Sweet ‘n’ spicy chicken and vege skewers with rice

Ann Glamuzina November 26, 2021 at 4:15 pm #

Very tasty marinade/sauce and so quick to make. Tried the sauce on tofu and it tasted really good.

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