Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Fruity Chicken Skewers
- Ingredients
- 1 Chicken breast (about 150 grams)
- 1 tsp Canola oil (about 3 grams)
- salt
- peppers
- 4 dried Date (without pits; 30 grams)
- 1 Mango (approximately 350 grams)
- ½ bunch cilantro
- 4 ozs Yogurt (low-fat)
- Curry powder (to taste)
- liquid Sweetener (to taste)
Rinse chicken, pat dry and cut into 2 cm (approximately 3/4 inch) cubes.
Heat the canola oil in a non-stick pan. Fry chicken, turning frequently, for 5-7 minutes over medium heat. Season with salt and pepper and allow to cool.
Meanwhile, cut dates into wide rings.
Peel the mango with a potato peeler. Cut flesh into thick slices off the pit. Dice the mango.
Rinse cilantro, shake dry and pluck the leaves.
Set approximately 1/4 of the cilantro aside, chop remaining leaves finely and mix in a small bowl with yogurt and curry powder. Season with salt and sweetener.
Alternately thread chicken and mango cubes onto 6 skewers with dates and cilantro leaves. Serve with cilantro-curry yogurt.
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
Healthy, because
No wonder that mangos have literally been on everyone's lips in the tropics for about 4000 years: Not only do they taste great, but they also provide plenty of calcium, iron and vitamin C, and above all a lot of provitamin A. Even a small mango covers the daily requirement!
Even smarter
Dates are among the sweetest since there is a sweet tooth - and they are also really healthy! For example, they provide more fibre than wholemeal bread. They also contain large amounts of B vitamins, calcium, phosphorus, iron, magnesium, zinc and copper.