Pineapple Chile-Lime Chicken Skewers

By
Patsy Catsos, MS, RDN, LD
Patsy Catsos, MS, RDN, LD, is a nutrition expert with expertise in GI disorders. She is a leader in using the FODMAP approach with IBS patients.
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Patsy Catsos, MS, RDN, LD
Updated on September 20, 2019
low fodmap skewers
Patsy Catsos, MS, RDN, LD
Total Time: 110 min
Prep Time: 90 min
Cook Time: 20 min
Servings: 4 (2 skewers each)

Nutrition Highlights (per serving)

318 calories
6g fat
39g carbs
27g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4 (2 skewers each)
Amount per serving  
Calories 318
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 63mg 21%
Sodium 358mg 16%
Total Carbohydrate 39g 14%
Dietary Fiber 5g 18%
Total Sugars 7g  
Includes 0g Added Sugars 0%
Protein 27g  
Vitamin D 0mcg 0%
Calcium 45mg 3%
Iron 3mg 17%
Potassium 1079mg 23%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Served as a main dish or an appetizer, these chicken skewers are amped up with a spicy-sweet pineapple lime marinade. Serve over mixed greens or a bed of rice for a light supper. This is a perfect post-workout meal too, providing all the carbs, fats, and proteins that you need to recover.

Ingredients

  • 1 cup fresh pineapple chunks
  • 2 tablespoons fresh lime juice
  • 1 teaspoon ground chile pepper
  • ½ teaspoon salt
  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breast
  • 1 ½ pounds red potatoes with skin
  • 2 medium green bell peppers, seeded

Preparation

 Pineapple Marinade

  1. Pulse the pineapple in a food processor or blender until it has a smooth consistency. Add the lime juice, chile powder, salt and olive oil and process to combine.

  2. Pour marinade into a one gallon zip-top bag.

Skewers

  1. ​Pierce the chicken breast with a fork in various places across the surface to ensure marinade absorption.

  2. Cube the chicken into 1-inch pieces. Add the chicken to the zip-top bag and let it marinate in the refrigerator for 1 to 2 hours.

  3. In a medium saucepan, cover the potatoes with water and bring them to a boil over medium heat. Reduce the heat and simmer until the potatoes are fork tender. Remove smaller potatoes from the pot as needed so they do not overcook. Mushy potatoes will be difficult to keep on the skewers.

  4. Once chicken is marinated, position an oven rack so that the skewers will be about 3 inches below the broiling element. Preheat the broiler.

  5. Cover a broiling pan with tin foil and spray with oil. Using a fork, poke a few small holes through the foil to allow for some drainage. Alternatively, place a cooling rack over a foil-lined baking sheet for a makeshift broiling pan.

  6. Cut the boiled potatoes and peppers into 1-inch cubes or pieces. Thread the potatoes, peppers, and chicken onto the skewers and place them on the broiling pan. Brush the skewers with some of the marinade.

  7. Place under the broiler for about 10 minutes, until the peppers are charred and the chicken appears to be about half done. Flip the skewers over, brush them with the rest of the marinade and broil for 6 to 8 more minutes, until the green peppers are charred and chicken is thoroughly cooked.

Ingredient Variations and Substitutions

Red and yellow peppers can be used instead of green bell peppers.

Canned pineapple can be used in place of fresh pineapple.

Cooking and Serving Tips

If you’re using wooden skewers, soak them in water before use so they don’t burn in the oven. Marinate your chicken for up to 24 hours. Longer marinating time will increase the flavor penetration.

These skewers can be grilled instead of broiled.

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