Chicken Kebabs with Rice

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Chicken Kebabs with Rice
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 45 min.
Ready in
Calories:
459
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie459 cal.(22 %)
Protein43 g(44 %)
Fat9 g(8 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage1.4 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.6 mg(30 %)
Vitamin K0.9 μg(2 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin25 mg(208 %)
Vitamin B₆0.9 mg(64 %)
Folate26 μg(9 %)
Pantothenic acid1.8 mg(30 %)
Biotin6.9 μg(15 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C2 mg(2 %)
Potassium563 mg(14 %)
Calcium112 mg(11 %)
Magnesium75 mg(25 %)
Iron1.9 mg(13 %)
Iodine7 μg(4 %)
Zinc2 mg(25 %)
Saturated fatty acids2.2 g
Uric acid332 mg
Cholesterol98 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
600 grams Chicken breasts
2 garlic cloves
200 grams Yogurt (0.1% fat)
2 Tbsps vegetable oil
1 Tbsp lemon juice
2 tsps Tandoori spice mix (ground cumin, nutmeg, coriander, pepper, paprika, turmeric)
250 grams Basmati rice
500 milliliters Vegetable broth
salt
How healthy are the main ingredients?
Chicken breastBasmati ricegarlic clovesalt

Preparation steps

1.

Rinse the chicken, pat dry and cut into strips. Flatten slightly on a work surface.

2.

For the marinade, peel the garlic. Mix the yogurt with the oil, the lemon juice and the spices. Crush the garlic into it and mix well.

Coat the chicken with the marinade and place in a dish. Cover and leave to marinate, preferably overnight, in the refrigerator.

3.

Cook the rice in the broth for 25 minutes, covered, over low heat.

4.

Preheat the broiler.

5.

Remove the chicken from the marinade and thread onto skewers. Cook under the broiler with the drip pan underneath for 8-10 minutes, turning occasionally. Drizzle frequently with the marinade and season with salt at the end.

6.

Serve the chicken skewers with the rice.

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