Sweet and Sour Chicken Meatball Skewers
These sweet and sour chicken meatballs on skewers need to make it onto your meal-prepping routine asap. Perfect for dinner one night, and leftovers packed for lunch the following day with some rice, or simply prep a big batch and have lunch sorted for the next few days. These can be eaten hot or cold and are always a hit with kids and adults alike.
Yield: 4 serves
Calories: 346kcal
Materials
For the sweet & sour sauce:
- 1 cup pineapple juice
- 2 tablespoons brown sugar
- 1 tablespoon ketchup
- 1 teaspoon Worcestershire sauce
- ½ teaspoon garlic powder
- Salt & pepper to taste
For the meatballs:
- 1 lb (500g) ground chicken
- 1 egg
- ½ cup breadcrumbs
- ½ cup grated onion
- 1 tablespoon olive oil
- 2 teaspoons minced garlic
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 tablespoon finely chopped parsley
Assembling
- 2 bell peppers diced large
- 1 red onion diced large
Instructions
- Soak the wooden skewers in water for at least 30 minutes before using.
To Make The Sweet and Sour Sauce
- Combine the pineapple juice, brown sugar, ketchup, worcestershire, and garlic powder in a microwave safe bowl.1 cup pineapple juice, 2 tablespoons brown sugar, 1 tablespoon ketchup, 1 teaspoon Worcestershire sauce, ½ teaspoon garlic powder
- Microwave for 1-2 minutes, stirring halway through, until the brown sugar has dissolved and a thick sauce remains.
- Season with salt & pepper to taste.Salt & pepper to taste
To Make The Meatballs
- Preheat your oven to 375° F.
- In a large mixing bowl, combine the ground chicken, egg, breadcrumbs, grated onion, olive oil, minced garlic, garlic powder, salt, and pepper.1 lb (500g) ground chicken, 1 egg, ½ cup breadcrumbs, ½ cup grated onion, 1 tablespoon olive oil, 2 teaspoons minced garlic, ½ teaspoon garlic powder, ½ teaspoon salt, ¼ teaspoon ground black pepper
- Fold in the chopped parsley.1 tablespoon finely chopped parsley
- Form the mixture into 1.5 inch meatballs.
Assembly
- Gently skewer the meatballs, red onion chunks, and bell peppers chunks onto the skewers.2 bell peppers, 1 red onion
- Place your skewers onto a baking sheet lined with aluminum foil or sprayed with cooking spray.
- Place the baking sheet into the oven and bake for 20-25 minutes, flipping the skewers halfway through.
- Once the meatballs are cooked the whole way through and the veggies are tender, remove them from the oven and use a pastry brush to cover them with the sweet and sour sauce.
- Serve with steamed rice or grain of choice, or allow to cool completely before storing in meal prep containers and popping into the fridge for 3-5 days.
Notes
Substitutions
You can easily switch out the chicken for ground beef or turkey if preferred.
If you need to use dried parsley rather than fresh parsley, reduce the amount to 2 teaspoons.
To bulk up your meal, add chunks of pineapple or broccoli if desired.
Skewers
Be sure to soak your wooden skewers for a minimum of 30 minutes before placing them into the oven. If you can soak them overnight, that’s even better.
Serving Suggestions
Serve over cooked white or brown rice, quinoa, or cooked pasta.
Storing and Prepping
Store leftovers in an airtight container, such as meal prep containers, in the fridge for 3-5 days.
Nutrition
Calories: 346kcal | Carbohydrates: 34g | Protein: 23g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 234mg | Potassium: 933mg | Fiber: 3g | Sugar: 18g | Vitamin A: 1888IU | Vitamin C: 86mg | Calcium: 63mg | Iron: 2mg