Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Chicken Kebabs with Rice
20 min., ready in 2 h. 45 min.
Time:
459
calories
Calories:
Health Score:
83 / 100
Ingredientsfor
- 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
Preparation
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.
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 459 cal. | (22 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |