Steak on a Stick
Substitute chicken for the steak and have chicken sticks!
2 pounds eye of round steak (beef)
1 21-ounce can crushed pineapple in its own juices
Garlic salt (optional)
Cut steak into 1 1/2-inch pieces, removing all visible fat. In Ziploc gallon-sized bag, marinate steak pieces in crushed pineapple and juice, for at least eight hours. (The longer it marinates, the better I think it tastes.)
Arrange about six pieces of steak on kebob stick. Sprinkle lightly with garlic salt. Cook on grill, turning once, until the desired doneness is achieved.
Serves: 8; Calories: 154; Total fat: 5 g
Teriyaki Chicken Kebobs
2 pounds boneless, skinless chicken breast, cut into 1 to 1 1/2-inch chunks
8 kebob stick skewers
1 whole fresh pineapple, cleaned and cut into 1/2 10-inch chunks
3 medium sweet onions, cut into eighths
2 fresh green peppers, cut into eighths
2 fresh red peppers, cut into eighths
1 cup pineapple juice
1 cup lite teryaki sauce or lite soy sauce (Either one; LaChoy makes both)
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
2 tablespoons cornstarch (optional)
Marinate cut-up chicken pieces at least 2 to 3 hours before serving. (Chicken can also be marinated a day or two in advance.) Preheat oven to 350 degrees. Place chicken pieces, pineapple, onion and peppers on skewers. Pour marinade over chicken kebobs and cook in any manner you desire for 15 to 20 minutes or until fully done.
After cooking, if desired, drain marinade into medium saucepan. Add 2 to 3 Tablespoons cornstarch and cook over medium-low heat, stirring constantly until smooth and creamy.
If desired, serve chicken kebobs on a bed of seasoned rice. Pour 2 Tablespoons of marinade sauce over each kebob and rice, if desired. Remaining sauce can be served in a side dish for dipping chicken.
Serves: 8; Calories: 206; Total fat: 2 g
Marinated Grilled Chicken Breasts
This is delicious served with Rice-a-Roni with Almonds. Make as directed on Rice-a-Roni package, except substitute 2 Tablespoons liquid Butter Buds for margarine. Use orange slice for garnish.
16 ounces fat-free Italian dressing (I like Kraft)
4 chicken breasts, boneless, skinless, with all fat trimmed off
Marinate raw chicken breasts in dressing for at least 1 hour, turing over once. (Overnight is best.)
Remove chicken from salad dressing. Grill or cook uncovered in pan that has been sprayed with non-fat spray. Cook 5 to 7 minutes until there is no pink in chicken.
Serves 4; Prep time: 15-20 minutes; Calories: 135; Total Fat: 1 g
Reprinted with permission from Down Home Cookin’ Without the Down Home Fat by Dawn Hall © 1997.