Forté Recipes: Chicken Kabobs

Forte Recipes: Chicken Kabobs on a black plate

This recipe is a family favorite! It doesn’t take long to prep and make this meal. Also, my 3-year old loves to help put the kabobs together. He helps with the peppers, onions, and pineapple—the raw chicken is my job. I love it because it gets him involved in cooking and invested in the meal.

Chicken Kabobs

4oz chicken cut into 1-inch cubes

½ cup bell peppers, cut into 1-inch strips

½ cup red onions, cut into 1-inch strips

½ cup pineapple, cut into 1-inch cubes


½ cup olive oil

3 tbsp. low sodium soy sauce

2 cloves garlic, minced

1 tsp. lemon juice

¼ tsp. black pepper

Directions: Mix marinade ingredients together. Add chicken, and refrigerate for 30 minutes. Add chicken, peppers, red onions, and pineapple to skewers and grill for 8-12 minutes until chicken is done. If desired, eat with brown rice.

Olive Oil

The marinade base is olive oil. Everyone knows that olive oil is “good” for them, but do you know why? Olive oil is full of monounsaturated fatty acids (MUFAs). MUFAs are known to lower total cholesterol and LDL cholesterol to improve heart health. There is also research that MUFAs can help regulate blood glucose and insulin levels. This is particularly important for those with type 2 or pre-diabetes. Extra virgin olive oil is the oil from the “first pressing” and therefore is the least processed and has the most health benefits. Store it in a cool and dark place to keep it from going rancid.


It may be surprising to some, but onions are full of vitamin C, flavonoids, and other phytochemicals that are considered anticancer, anti-inflammatory, and supportive of heart health. The more pungent the onion, the more health benefits it has. You can store onions for a couple of weeks on the refrigerator shelf. However, the crisper drawer is too humid. To store onions longer, you can put them in an open paper or net bag in a dark, cool place.

Bell Peppers

Bell peppers are great sources of vitamin C and potassium. Red and orange peppers are especially nutritious as they are high in carotenoids. Carotenoids are important for cardiovascular health, can protect against certain cancers, and support eye health. The fresher they are, the sweeter they are so it’s best to only store them in the refrigerator for a few days

Brown Rice

These kabobs go great with brown rice, as shown in the recipe. Brown rice is a great source of fiber, which is important for

  • digestive health,
  • managing cholesterol levels, and
  • aids in satiety.

It has a significantly lower glycemic index than white rice, meaning that it does not cause a blood sugar spike like white rice can. It is high in selenium and manganese, both of which have antioxidant properties and are important for reproductive and nervous system health.


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