Low-Carb Lunch

Chicken and Kumquat Kebabs

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Chicken and Kumquat Kebabs
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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
304
calories
Calories

Healthy, because

Even smarter

Nutritional values

Kumquats have a very intense orange flavour and a pleasant sweet-sour taste. Like all citrus fruits, kumquats can also score points with a fairly respectable amount of vitamin C: 100 grams contain around 35 milligrams of it. The fruits also have fibre, potassium, calcium, phosphorus and B vitamins to offer.

Kumquats are most often seen around Christmas time in vegetable shops and supermarkets, but you can also get them during the other seasons. The best choice is fruits with a firm, shiny and smooth skin. Stored in a cool place, they can be kept for about two weeks. Minis are also one of the few citrus fruits that can be eaten with their peel after careful washing; after harvesting, the exotics are usually not treated.

1 serving contains
(Percentage of daily recommendation)
Calorie304 kcal(14 %)
Protein33.27 g(34 %)
Fat11.44 g(10 %)
Carbohydrates16.85 g(11 %)
Sugar added0 g(0 %)
Roughage3.42 g(11 %)
Vitamin A75.25 mg(9,406 %)
Vitamin D0.1 μg(1 %)
Vitamin E0.54 mg(5 %)
Vitamin B₁0.14 mg(14 %)
Vitamin B₂0.19 mg(17 %)
Niacin20.38 mg(170 %)
Vitamin B₆0.69 mg(49 %)
Folate33.21 μg(11 %)
Pantothenic acid1.13 mg(19 %)
Biotin0.85 μg(2 %)
Vitamin B₁₂0.34 μg(11 %)
Vitamin C67.12 mg(71 %)
Potassium546.75 mg(14 %)
Calcium74.71 mg(7 %)
Magnesium57.04 mg(19 %)
Iron2.4 mg(16 %)
Iodine0.3 μg(0 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.05 g
Cholesterol85 mg

Ingredients

for
4
Ingredients
400 grams Chicken breasts
1 pickled red chile pepper (Thai)
4 tablespoons Mango chutney
2 tablespoons Lime juice
2 tablespoons sesame oil (light)
4 scallions
5 Kumquat
1 Orange (juiced)
4 tablespoons Vegetable broth
salt
freshly ground peppers
80 grams Purslane
How healthy are the main ingredients?
Chicken breastsesame oilOrangesalt

Preparation steps

1.

Rinse the meat, pat dry and chop into pieces 3-4 cm (approximately 1 1/4 to 1 1/2 inches) long. Drain the chiles and chop. Mix the chutney with chile, lime juice and oil and mix in the meat. Cover and infuse for about 30 minutes in the refrigerator.

2.

Meanwhile, trim scallions, rinse and cut into 4-5 cm (approximately 1 1/2 to 2 inches) long pieces. Rinse the kumquats and slice. Boil the orange juice with the broth, let cool slightly then season with salt and pepper. Rinse the purslane and shake dry.

3.

Thread the meat alternately with kumquats and scallions on skewers and drizzle with the marinade. Cook in a skillet over medium heat 5-8 minutes, turning occasionally. Season with salt and pepper.

4.

Serve the skewers and purslane together, drizzled with the orange sauce.