Fruity Chicken Skewers
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!
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.
(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 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 706 mg | (18 %) | ||
| Calcium | 112 mg | (11 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 157 mg | |||
| Cholesterol | 52 mg |
Ingredients
- 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)
Preparation steps
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.