Grilled Pineapple Chicken!

Hey guy! I'm Kassandra Morgan. I know summer is sadly over, but keep this recipe tucked away somewhere and ready for use next summer! I would use this recipe during any BBQ and substituted burgers with this. Healthier than a cheeseburger, and I think it has better taste anyways (although sometimes you just NEED a cheeseburger). Even though I tend to enjoy this recipe more in the warmer seasons, it is definitely still enjoyable year round.

Taste- I love pineapple, so of course i’m going to love this recipe! Great mixture of sweet and  salty. The recipe calls for the chicken to be marinated for 2 hours prior to grilling, I always marinate mine overnight to give it even richer flavor.

Ease of Preparation - I’m a mom, and i’m always busy. This recipe is great because I can throw everything together the night before, throw it in the fridge to marinate and be done until the next evening. Easier the better! Even if you’re not into breaking out the BBQ on a weeknight you could easily cook the chicken on your stove.

Specific Nutritional Value- * I make enough for my family, so one recipe typically creates 4-6 servings. I will provide the nutrition facts per 1 serving.

Calories - 333

Total Fat - 1.1g

Carbohydrates - 53.4g

Cholesterol - 65mg

Fiber - 1.2g

Sugars - 47.1g

Protein - 27g

Sodium - 1,353.4mg

Potassium - 200.8mg

Why Are These Nutrients Important? -

Chicken: Chicken is low in fat and calories and high in protein. Protein can aid with muscle growth and development. It’s also good to help support a healthy body weight and aid weight loss if that’s something you’re looking for. Chicken is also high in an amino acid called tryptophan, which can increase serotonin levels in your brain and make you feel happy! Another benefit is that chicken aids in metabolism performance.

Pineapple: Consumption of fruits and vegetables in moderation decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight. As of right now, Pineapple is also the only known fruit to contain an enzyme called Bromelain. Although there isn’t published research regarding the benefits of Bromelain, studies show that it can reduce inflammation and ease joint pain.

Downside to this recipe: The sodium levels in this recipe are high; one serving has just over 50% of the RDA for sodium. The majority of the sodium comes from the soy sauce. I’d just make sure to watch your salt intake throughout the rest of the day. Increased sodium intake can lead to hypertension, stroke and cardiovascular disease.

What You Should Eat With It - This recipe is very simple and does not have many food groups associated with it. In the past I’ve made brown rice to go with this. You could add asparagus and cottage cheese to this meal as well to make sure you’re including all 5 food groups.

Ingredients:

1 cup ketchup

1/4 cup low-sodium soy sauce

1/4 cup honey

1 tablespoon yellow mustard

1/4 cup brown sugar

1 clove of garlic, minced

1 (20 oz) can pineapple slices, juice reserved

4-6 boneless, skinless chicken breasts

Directions:

In a saucepan over medium heat, add the ketchup, soy sauce, honey, mustard, sugar, garlic, and juice from the can of pineapple slices. Bring to a simmer and cook gently until thickened, about 10 minutes. Set aside and cool.

Pour half of the sauce into a resealable gallon-sized plastic bag, place chicken breasts inside the bag, and place in the fridge to marinate for at least 2 hours (I like to let mine sit in there all day- the longer it marinates, the more flavor it will have). Place remaining sauce in a small bowl and keep in the fridge until you are ready to use it.

Remove chicken from fridge after it’s done marinating (discard marinade sauce). Heat an outdoor grill or a grill pan and cook chicken breasts on the grill, basting regularly with the reserved sauce, until cooked through, about 10 to 15 minutes. Add reserved pineapple rings to the grill, cooking for just a minute or so on each side (until the grill marks start to appear). Serve chicken a grilled pineapple slice on top.