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Ingredients

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Asian Chicken Skewers

Asian Chicken Skewers

with Napa Cabbage
45 min., ready in 1 hr 30 min.
Time:
466
calories
Calories:
Health Score:
89 / 100
Ingredientsfor  
Ingredients
1 Orange
1 tsp honey
2 Tbsps soy sauce
2 Chicken breasts (about 300 grams)
½ Lime
6 ozs Silken tofu
1 tsp sesame oil
salt
peppers
4 Tbsps Sesame seeds
3 scallions
½ small Napa cabbage (about 300 grams)
1 pink Grapefruit
How healthy are the main ingredients?
Sesame seedssoy saucehoneysesame oilOrangeChicken breast
Preparation
1.
Asian Chicken Skewers preparation step 1

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.

2.
Asian Chicken Skewers preparation step 2

Rinse chicken, pat dry and cut into 1 cm (approximately 3/4-inch) cubes.

3.
Asian Chicken Skewers preparation step 3

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. 

4.
Asian Chicken Skewers preparation step 4

Meanwhile, squeeze juice from lime. In a bowl, whisk together silken tofu, sesame oil and 2 teaspoons lime juice. Season with salt and pepper.

5.
Asian Chicken Skewers preparation step 5

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.

6.
Asian Chicken Skewers preparation step 6

Rinse scallions, pat dry and thinly slice.

7.
Asian Chicken Skewers preparation step 7

Rinse cabbage, pat dry and thinly slice.

8.
Asian Chicken Skewers preparation step 8

With a sharp knife, remove grapefruit peel, including the bitter white pith. Cut fruit into small pieces.

9.
Asian Chicken Skewers preparation step 9

Mix together cabbage, scallions, grapefruit pieces and tofu sauce and let stand for 15 minutes. Season with salt and pepper.

10.
Asian Chicken Skewers preparation step 10

Drain the chicken skewers, discarding marinade.

11.
Asian Chicken Skewers preparation step 11

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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie466 cal.(22 %)
Protein47 g(48 %)
Fat21 g(18 %)
Carbohydrates17 g(11 %)
Sugar added2 g(8 %)
Roughage7.5 g(25 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

As an alternative to chicken you can have turkey breast.

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