Chicken Skewers with Herbed Rice

0
Average: 0 (0 votes)
(0 votes)
Chicken Skewers with Herbed Rice
share Share
print
bookmark_border Copy URL
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
521
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie521 cal.(25 %)
Protein56 g(57 %)
Fat13 g(11 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E4.2 mg(35 %)
Vitamin K31.7 μg(53 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin34.9 mg(291 %)
Vitamin B₆1.4 mg(100 %)
Folate87 μg(29 %)
Pantothenic acid2.8 mg(47 %)
Biotin14.9 μg(33 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C91 mg(96 %)
Potassium1,099 mg(27 %)
Calcium131 mg(13 %)
Magnesium111 mg(37 %)
Iron5.2 mg(35 %)
Iodine12 μg(6 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2 g
Uric acid458 mg
Cholesterol124 mg
Complete sugar6 g

Ingredients

for
4
For the herbed rice
200 grams Basmati rice
70 grams mixed chopped Fresh herbs (such as parsley, basil, chervil)
For the chicken skewers
4 Chicken breasts (each 150 grams)
2 Zucchini
100 grams Cherry tomatoes
1 yellow Bell pepper
100 grams tan button Mushroom
3 Tbsps olive oil
salt
freshly ground peppers
2 tsps sweet ground paprika
1 Tbsp Canola oil
How healthy are the main ingredients?
Basmati riceolive oilChicken breastZucchinisalt

Preparation steps

1.

For the herbed rice, mix rice with water in a 1:1 proportion. Bring to a boil add a pinch of salt and simmer about 20 minutes.

2.

Meanwhile, for the chicken skewers, rinse the chicken breasts, pat dry and cut into 2 cm (approximately 3/4 inch) cubes.

3.

Rinse the bell pepper, cut into quarters and remove the seeds and ribs. Rinse the cherry tomatoes and zucchini and cut the zucchini into 0.5 cm (approximately 1/4-inch) thick slices. Trim mushrooms and wipe clean with a dry paper towel.

4.

Whisk olive oil, 1 teaspoon salt, 1 teaspoon pepper and 2 teasopoons paprika to make a marinade. Thread vegetables alternately with the chicken cubes on skewers and brush all sides with the marinade. Heat the canola oil in a grill pan and fry the skewers on all sides over high heat, about 5 minutes.

5.

Mix finished rice with freshly chopped herbs. Serve with the chicken skewers on a plate.