5:30 challenge: orange grilled chicken

Orange Grilled Chicken Kebobs

To make the meal

Grilled corn and squash

Here’s an idea for a quick meal on the grill with bright summertime flavors. You can substitute a firm fish like salmon or tuna for the chicken or even use extra-large shrimp. If you are grilling shrimp though, take care not to overcook it. Shrimp only needs to cook until it turns pink throughout, which should take 4 to 6 minutes depending on the heat of your grill.

Because the chicken and vegetables cook so quickly, you don’t need to worry about this glaze burning on the grill. Be sure to brush it on freely. Using orange juice concentrate is a great way to get a big hit of flavor without watering down your sauce. You can refrigerate the remainder for use in a marinade later in the week, or dilute it according to package directions and mix up mimosas to accompany your dinner.

While the grill is going, go ahead and cook up some of those vegetables like corn and squash that are at their summer peak right now.

Take the 5:30 Challenge. If you have a great-tasting main-dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don’t need to be included in the ingredient count.) You can also suggest a side dish if it can be made within the same time. Send recipes with your name, address and phone number to fivethirty@ajc.com.

Orange Grilled Chicken Kebobs

Hands on: 15 minutes

Total time: 20 minutes

Serves: 4

If you don’t have fresh pineapple on hand, substitute 1 drained (20-ounce) can pineapple chunks in juice.

1 pound boneless skinless chicken breasts, cut into 1-1/2-inch pieces

2 cups fresh pineapple chunks (about 1/2 pineapple)

1 each red and green pepper, cut into 1-1/2-inch pieces

1/2 cup barbecue sauce

3 tablespoons frozen orange juice concentrate, thawed

Preheat grill to medium-high.

Thread chicken, pineapple and peppers alternately on skewers.

In a small bowl, mix barbecue sauce and orange juice concentrate; brush evenly on kebobs. Grill kebobs about 5 minutes per side or until chicken is done, turning and brushing occasionally with remaining sauce, about 10 minutes total.

Per serving: 223 calories (percent of calories from fat, 10), 28 grams protein, 23 grams carbohydrates, 3 grams fiber, 2 grams fat (trace saturated fat), 66 milligrams cholesterol, 331 milligrams sodium