Asian Chicken Skewers
There's power in that! With just one portion, the daily requirement of folic acid is covered by half, iron by 40 percent and calcium by 45 percent. Sesame is particularly rich in calcium. The small seeds strengthen the bones and are an alternative for those who hardly eat any dairy products.
As an alternative to chicken you can have turkey breast.
(Percentage of daily recommendation)
|Calorie||466 kcal||(22 %)|
|Protein||47 g||(48 %)|
|Fat||21 g||(18 %)|
|Carbohydrates||17 g||(11 %)|
|Sugar added||0 g||(0 %)|
|Roughage||7.5 g||(25 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.2 mg||(18 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||27.6 mg||(230 %)|
|Vitamin B₆||1.2 mg||(86 %)|
|Folate||196 μg||(65 %)|
|Pantothenic acid||2.3 mg||(38 %)|
|Biotin||11.6 μg||(26 %)|
|Vitamin B₁₂||0.6 μg||(20 %)|
|Vitamin C||84 mg||(88 %)|
|Potassium||1,261 mg||(32 %)|
|Calcium||442 mg||(44 %)|
|Magnesium||200 mg||(67 %)|
|Iron||6.3 mg||(42 %)|
|Iodine||7 μg||(4 %)|
|Zinc||4.4 mg||(55 %)|
|Saturated fatty acids||3.1 g|
|Uric acid||376 mg|
Squeeze juice from orange and pour 125 ml (about 1/2 cup) into a small pot. Bring to a boil and cook over medium heat until reduced by half. Stir in honey and soy sauce and remove from heat.
Rinse chicken, pat dry and cut into 1 cm (approximately 3/4-inch) cubes.
Thread chicken onto skewers, using 3 or 4 pieces for each. Place in a shallow baking dish. Pour orange mixture over chicken and turn to coat. Cover with plastic wrap and marinate in the refrigerator for at least 1 hour.
Meanwhile, squeeze juice from lime. In a bowl, whisk together silken tofu, sesame oil and 2 teaspoons lime juice. Season with salt and pepper.
Lightly toast sesame seeds in a dry pan over medium heat. Let cool briefly. Set aside 1 teaspoon for topping and mix the rest with the tofu sauce.
Rinse scallions, pat dry and thinly slice.
Rinse cabbage, pat dry and thinly slice.
With a sharp knife, remove grapefruit peel, including the bitter white pith. Cut fruit into small pieces.
Mix together cabbage, scallions, grapefruit pieces and tofu sauce and let stand for 15 minutes. Season with salt and pepper.
Drain the chicken skewers, discarding marinade.
Heat a grill pan over medium heat. Grill skewers until cooked through, 3-4 minutes per side. Serve with the cabbage slaw and sprinkled with reserved sesame seeds.