Chicken Skewers with Herbed Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 521 cal. | (25 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 31.7 μg | (53 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 34.9 mg | (291 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 1,099 mg | (27 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 458 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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
Preparation steps
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.
Meanwhile, for the chicken skewers, rinse the chicken breasts, pat dry and cut into 2 cm (approximately 3/4 inch) cubes.
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.
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.
Mix finished rice with freshly chopped herbs. Serve with the chicken skewers on a plate.
