Rainbow Hawaiian Chicken Kabobs
Rainbow Hawaiian Chicken Kabobs deliver 28g protein and 317 calories per serving, combining complete protein intake with visual variety. Quick-preps 6 servings on the stovetop, making it a practical option for breaking monotony in your rotation without sacrificing macro consistency.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Bell Pepper
- •Bell Pepper
- •Pineapple
- •Yellow Onion
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •salt and pepper
- •Sesame Oil, Toasted(1g)
- •Cilantro, Fresh(60g)
- •Garlic(120g)
- •Soy Sauce, Low Sodium(80g)
- •Orange Juice, Fresh(60g)
- •Honey(45g)
- •Olive oil(45g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, Rice(45g)
- •Ginger, Fresh Root(3g)
Instructions
- 1If using wooden skewers, soak them in a large pan of water for at least 30 minutes before cooking.
- 2Mince the fresh garlic and ginger, then whisk together with the soy sauce, orange juice, honey, rice vinegar, and toasted sesame oil in a small bowl until combined. Divide this sauce in half — reserve one portion for finishing.
- 3Cut the chicken breast into bite-sized chunks and place in a large bowl or ziplock bag with half of the sauce. Toss until evenly coated, cover, and refrigerate for at least 20 minutes while you prepare the vegetables.
- 4Chop the bell peppers, onion, and fresh pineapple into bite-sized chunks. Toss in a large bowl with olive oil and season lightly with salt and pepper.
- 5Thread the chicken, bell peppers, pineapple, and onion onto the soaked skewers in alternating "rainbow" order — red pepper, chicken, pineapple, green pepper, onion, repeat — until all ingredients are used. Season each skewer with salt and pepper.
- 6Heat a large skillet or grill pan over medium-high heat and brush lightly with olive oil. Place the skewers in the pan and cook 4–5 minutes per side, until the chicken is no longer pink inside and reaches an internal temperature of 165°F, rotating for even browning.
- 7Transfer the cooked skewers to a serving platter. Brush both sides with the reserved sauce and sprinkle with fresh cilantro.
- 8Divide the skewers evenly among 6 plates while hot and serve immediately.
Nutrition — Per Serving
317
calories
28g
protein
16g
fat
- Carbohydrates
- 15g
- Saturated fat
- 2.4g
- Sodium
- 540 mg
- Dietary fiber
- 0.8g
6 servings per batch · ~195g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Rainbow Hawaiian Chicken Kabobs have per serving?
Each serving provides 28g of protein and 317 calories with 16g fat and 15g carbs. This moderate protein-to-calorie ratio makes it a lighter dinner option.
How long does Rainbow Hawaiian Chicken Kabobs take to prep?
Rainbow Hawaiian Chicken Kabobs is marked as quick prep and produces 6 servings in one cooking session on the stovetop. Efficient batch cooking for multiple dinners.
Is Rainbow Hawaiian Chicken Kabobs good for fat loss?
At 317 calories and 28g protein per serving, these kabobs are well-suited for fat loss phases where you need calorie-controlled meals that maintain protein intake. The low carb content at 15g per serving keeps you flexible with remaining macros.
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