Rum-Glazed Pineapple, Mango, and Chicken Kebabs

Gluten Free
Dairy Free
Health score
11%
Rum-Glazed Pineapple, Mango, and Chicken Kebabs
45 min.
6
276kcal

Suggestions

Ingredients

  • tablespoon cider vinegar 
  • teaspoons cornstarch 
  • 0.3 cup rum dark
  • tablespoons cilantro leaves fresh chopped
  • tablespoons jalapeno seeded finely chopped
  • 1.5 teaspoons lime rind grated
  •  mangoes peeled cut into 9 1-inch cubes
  • inch pineapple fresh
  • 0.8 cup pineapple juice 
  • teaspoon salt 
  • 1.5 pounds chicken breast boneless skinless cut into 30 cubes
  • 0.3 cup sugar 
  • 1.5 tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • grill
  • skewers

Directions

  1. Prepare grill.
  2. Combine first 4 ingredients in a medium saucepan; bring to a boil. Reduce heat; simmer 5 minutes.
  3. Combine vinegar and cornstarch in a small bowl.
  4. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly.
  5. Let stand 5 minutes. Stir in cilantro and rind.
  6. Thread 5 chicken cubes, 3 mango cubes, and 3 pineapple cubes alternately onto each of 6 (12-inch) skewers.
  7. Brush kebabs with oil; sprinkle with salt.
  8. Place kebabs on grill rack coated with cooking spray; cook for 4 minutes. Turn kebabs; brush with half of glaze. Cook 4 minutes. Turn kebabs; brush with remaining glaze. Cook 2 minutes, turning once.

Nutrition Facts

Calories276kcal
Protein39.15%
Fat23.73%
Carbs37.12%

Properties

Glycemic Index
62.92
Glycemic Load
12.43
Inflammation Score
-7
Nutrition Score
16.460000022598%

Flavonoids

Cyanidin
0.07mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.19mg
Hesperetin
0.22mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.08mg
Kaempferol
0.03mg
Myricetin
0.04mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:276.46kcal
13.82%
Fat:6.68g
10.28%
Saturated Fat:1.23g
7.7%
Carbohydrates:23.52g
7.84%
Net Carbohydrates:22.18g
8.07%
Sugar:20.98g
23.31%
Cholesterol:72.57mg
24.19%
Sodium:521mg
22.65%
Alcohol:3.34g
100%
Alcohol %:1.74%
100%
Protein:24.8g
49.6%
Vitamin B3:12.42mg
62.09%
Selenium:36.83µg
52.61%
Vitamin B6:0.98mg
49.14%
Vitamin C:35.74mg
43.32%
Phosphorus:252.33mg
25.23%
Vitamin B5:1.79mg
17.87%
Vitamin A:845.47IU
16.91%
Potassium:590.2mg
16.86%
Manganese:0.23mg
11.41%
Vitamin K:10.81µg
10.3%
Folate:41.06µg
10.27%
Magnesium:40.94mg
10.24%
Vitamin B2:0.15mg
8.93%
Vitamin E:1.3mg
8.69%
Vitamin B1:0.11mg
7.48%
Copper:0.13mg
6.72%
Fiber:1.33g
5.33%
Zinc:0.77mg
5.12%
Vitamin B12:0.23µg
3.78%
Iron:0.66mg
3.67%
Calcium:18.52mg
1.85%
Source:My Recipes