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Citrus Chicken Kebabs

Contributed by: News Canada

Meal Planning: Ketchup delivers the goods

(NC) - The nutritional benefits of tomatoes go unchallenged - and as luck would have it for parents, ketchup not only appeals universally to children, but it is also a rich source of tomato goodness, including disease-fighting lycopene. Known as a key antioxidant, lycopene fights free radicals in the body, which can lead to disease.

Citrus Chicken Kebabs
Kids even exchange ketchup taste treats on the Internet, much of which goes far beyond hot dogs, fries, and breakfast eggs. Add ketchup, they say, to mashed potatoes, grilled cheese, to spaghetti, chicken drumsticks, to carrots, meat pies and especially to peas. And perhaps this t-shirt sentiment says it best: I like ketchup on my ketchup.

Take a look at a few more ways to capture this dietary opportunity for your family, courtesy of Heinz. In fact, if you let your kids watch as you add a liberal amount of their favourite sauce to a mealtime dish, you can bet they will be eager to try it.

Add the tomato goodness of ketchup to family mealtime classics, like:

  • Meatloaf
  • Shepherd's Pie and Casseroles
  • Sloppy Joes
  • Meatballs
  • Pad Thai
  • Curry Sauces
  • Spareribs
  • Baked Beans
  • Vegetable Ratatouille
  • Chicken Casseroles
  • Vegetable Soup
  • Shrimp Creole
  • Cabbage Rolls

Skinless chicken breast kebabs with vegetables, fruit, and citrus infusion is a deliciously healthy dinner idea.

Ingredients:

  • 3 tbsp (45 mL) Lea & Perrins Worcestershire Sauce
  • 1 tbsp (15 mL) Dijon mustard
  • 1 juice of one orange or lemon 
  • 1 tsp (5 mL) grated orange or lemon rind  
  • 4 (whole or cubed) boneless, skinless chicken breasts
  • 1 red onion  
  • 1 each red and green pepper  
  • 1 pineapple
  • Wooden skewers, soaked in water

Directions:

Soak skewers in water for 10 minutes so they don't burn. Combine marinade ingredients and mix well. Pour marinade over chicken. Marinate for 2 hours or overnight in refrigerator.

Discard marinade. Put chicken cubes on skewers, alternating with the onions, pepper and pineapple.

Grill or bake until done until chicken juices run clear.

For more great recipe ideas, visit Heinzitup.com.


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