Chicken Kebobs with Spicy Pineapple Sauce
Healthy, because
Even smarter
Nutritional values
The low-fat chicken breast fillet scores with its high protein content, which is used as a building material in the body in various ways - for example for the skin or muscles. The meat also provides nerve-strengthening magnesium and potassium for a balanced fluid balance.
The pineapple sauce is too fiery for you? Then try it with a milder pepperoni or replace the chilli pepper with a pinch of chilli flakes.
(Percentage of daily recommendation)
| Calorie | 375 cal. | (18 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 11.4 μg | (19 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 23.6 mg | (197 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 28 μg | (9 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 922 mg | (23 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 327 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 32 g |
Ingredients
- For the chicken
- 600 grams Chicken breasts
- 3 Tbsps Canola oil
- For the marinade
- 1 centimeter ginger (grated)
- ½ tsp Curry powder
- 2 Tbsps light soy sauce
- ½ lemon (juice)
- For the pineapple chili sauce
- 1 large ripe Pineapple
- 1 centimeter ginger
- 1 chili pepper (red)
- 50 milliliters water
- 1 lemon (zest and juice)
Preparation steps
Preheat oven to 150°C (approximately 300°F). For the chicken, rinse chicken, pat dry and cut into bite-size cubes. For the marinade, mix all marinade ingredients together and pour into a freezer bag. Add chicken, seal and rub marinade into meat. Refrigerate for 30 minutes. For the pineapple chili sauce, peel pineapple, cut into quarters with a sharp knife and remove core.
Cut pineapple into cubes. Remove chicken from marinade, drain and thread onto wooden skewers. Saute in 2 tablespoons of hot oil, wrap in aluminum foil and place in oven until done, about 15-20 minutes. Peel ginger for sauce and finely chop. Saute ginger in remaining oil, add pineapple pieces and briefly saute.
Rinse chile pepper, cut lengthwise several times and remove seeds. Add to pineapple. Pour in 50 ml (approximately 1/4 cup) water and lemon juice. Bring to a boil, add lemon zest and simmer for 2-4 minutes. Serve chicken with pineapple chile sauce.
