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Sep 28, 2009

KABOBS

CARIBBEAN CHICKEN KABOBS

4 chicken breast halves, skinned & boned
1 (16 oz.) can pineapple chunks
1/2 c. soy sauce
1/4 c. honey
1 clove garlic, minced
1/2 tsp. ground ginger
1 green pepper, cut into 1" pieces or 12 cherry tomatoes
Hot cooked rice (opt.)

Cut chicken in 1" cubes. Drain pineapple, reserving 1/3 cup juice. Set pineapple aside. Combine pineapple juice and next 4 ingredients for marinade. Marinate chicken for at l east 1 hour; arrange chicken, pineapple chunks and vegetable on skewers. Reserve marinade. Place kabobs on broiler grid. Brush kabobs with marinade broil under flame 10 to 12 minutes, turning and basting several times while broiling. Serve over rice, if desired. Makes 4 to 5 servings.
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BROILED CHICKEN - MUSHROOM KABOBS

2 whole chicken breasts
3 green onions
1/4 c. soy sauce
1/2 tsp. ground ginger
1 clove garlic, crushed
1/4 lb. mushrooms
1/2 c. orange marmalade
2 tbsp. honey
1/2 tsp. salt
1 (8 oz.) pkg. sliced bacon

Remove meat from bone, cut into 5 pieces. In bowl, mix chicken, mushrooms and remaining ingredients except bacon. Broil bacon slices for 4 minutes or until partially cooked, turning once. Cut each slice in half. Wrap chicken with bacon. Arrange on rack in broiling pan. Pour marmalade mixture into small saucepan, over high heat, heat to boiling. Cook 6 to 8 minutes until slightly thickened. Broil kabobs 15 minutes or until chicken is fork tender. Brush with marmalade and turn kabobs occasionally.
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FAJITA KABOBS

1/3 c. A.1 Steak Sauce
1 (4 oz.) can diced green chiles
2 tbsp. lime juice
1 lb. top round or flank steak, thinly sliced across grain
2 med. red or green peppers, cut into 1 1/2 inch pieces
2 sm. onions, cut into wedges

1. In blender, blend steak sauce, chiles and lime juice until smooth; pour over steak and marinate at least 1 hour.
2. Thread steak, peppers and onions on skewers. Grill or broil to desired doneness.

3. Use leftover marinade to baste kabobs while cooking. Makes 4 servings.

Lemon juice may be substituted.

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FIESTA BEEF KABOBS

1/2 env. (1/4 c.) dry onion soup mix
2 tbsp. sugar
1/2 c. ketchup
1/4 tsp. salt
1/4 c. vinegar
Dash bottled hot sauce
1/4 c. salad oil
1 tbsp. mustard
1 1/2 lbs. beef chunk 1 inch cubes

In saucepan, combine first 8 ingredients and 1/2 cup water; bring to boiling. Reduce heat and simmer 20 minutes. Cool. Add meat and toss to coat. Refrigerate overnight.
Make kabobs alternating meat and veggies (green and red peppers, onions, canned potatoes, pineapples, cherry tomatoes, squash, mushrooms). Grill over medium coals 20-25 minutes brushing with marinade.
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FISH KABOBS

4 potatoes
1 sm. can of tuna fish
1/2 tsp. minced garlic & ginger
1/2 tsp. salt
1/2 tsp. cumin seeds
Some leaves of cilantro & mint
1 egg
Black pepper to taste

Boil potato to soft and mash and mix it with tuna fish and all the other ingredients. Then make little balls and flatten them. Whip the egg. Dip those flattened kabobs in egg and golden fry them.
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FRESH FRUIT KABOBS WITH CINNAMON
YOGURT SAUCE
1 c. unflavored yogurt
2 tsp. brown sugar
1/4 tsp. vanilla extract
1/4 tsp. ground cinnamon
2 pts. fresh strawberries
1 pineapple, peeled, cored & cubed
1 honeydew melon, scooped into melon balls
3 kiwi fruits, peeled & sliced

Combine the yogurt with the sugar, vanilla and cinnamon. Alternating the fruits, thread them onto 6 inch bamboo skewers. Serve the fruit kabobs with the dipping sauce. Makes 24 kabobs.
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FRUIT KABOBS WITH COCONUT DRESSING

1 med. size red apple (unpeeled)
1 med. pear (unpeeled)
1 tbsp. lemon juice
21 unsweetened pineapple chunks
21 seedless red or green grapes (about 1/4 lb.)
21 fresh strawberries, capped
Coconut dressing

COCONUT DRESSING:

1 1/2 c. vanilla low fat yogurt
1 1/2 tbsp. flaked coconut
1 1/2 tbsp. reduced-calorie orange marmalade

Combine all ingredients in a small bowl; stir well. Serve over kabobs. Yields 1 2/3 cups.
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GRILLED VEGETABLE KABOBS WITH RICE

1/2 c. commercial oil-free Italian dressing
1 tbsp. minced fresh parsley or 1 tsp. dried parsley flakes
1 tsp. dried whole basil
2 med. size yellow squash, cut into 1" slices
8 sm. boiling onions
8 cherry tomatoes
8 med. size fresh mushrooms
Vegetable cooking spray
2 c. hot cooked long grain rice (cooked without salt or fat)

Combine dressing, parsley and basil in a small bowl; cover and chill. Alternate squash, onions, tomatoes and mushrooms on 8 skewers. Coat grill rack with cooking spray; place on grill over medium coals.
Place kabobs on rack and cook 15 minutes or until vegetables are tender, turning and basting frequently with dressing mixture.

To serve, place 1/2 cup rice on each plate and top with 2 vegetable kabobs. Yield 4 servings (about 161 calories per serving). Protein 4.3; fat 0.6; carbohydrate 34.8; cholesterol 0; iron 2.1; sodium 284; calcium 70.
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