Grilled Chicken Skewers
Avocados have the highest content of heart-healthy unsaturated fats of any fruit. They're also high in fat-soluble vitamin E, which has a positive effect on blood pressure and can help lower cholesterol levels and protect the heart and blood vessels.
Avocados only gain their delicious flavor when they're ripe. You can tell if an avocado is at its peak ripeness by squeezing it softly. If the skin yields to pressure but isn't mushy, it should be good to go. If your avocado feels firm, place it in a paper bag or covered in newspaper for two to three days to accelerate the ripening process.
(Percentage of daily recommendation)
|Calorie||514 kcal||(24 %)|
|Protein||41 g||(42 %)|
|Fat||32 g||(28 %)|
|Carbohydrates||13 g||(9 %)|
|Sugar added||2 g||(8 %)|
|Roughage||5 g||(17 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||5 mg||(42 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||25.5 mg||(213 %)|
|Vitamin B₆||1.5 mg||(107 %)|
|Folate||135 μg||(45 %)|
|Pantothenic acid||2.9 mg||(48 %)|
|Biotin||21.5 μg||(48 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||70 mg||(74 %)|
|Potassium||1,520 mg||(38 %)|
|Calcium||158 mg||(16 %)|
|Magnesium||104 mg||(35 %)|
|Iron||2.7 mg||(18 %)|
|Iodine||12 μg||(6 %)|
|Zinc||2.1 mg||(26 %)|
|Saturated fatty acids||5 g|
|Uric acid||325 mg|
Rinse chicken, pat dry, and cut into 3/4-inch cubes.
Peel the onions and cut into 3/4-inch pieces.
Thread the meat and onions alternately onto skewers.
Mix curry powder with 1 tablespoon oil and brush onto the skewers. Cover and let marinate for at least 1 hour in refrigerator.
Rinse tomatoes, cut out the stem ends and cut into slices. Place tomato slices on a plate.
In a bowl, mix balsamic vinegar with salt and pepper to taste. Stir in honey. Slowly whisk in the remaining oil.
Rinse chives and shake dry. Cut into thin rings and mix into the vinaigrette. Drizzle vinaigrette over the tomatoes.
Juice half a lemon. Cut avocado in half, remove the pit and scoop out the flesh from the shell.
Mash avocado with yogurt, 1 tablespoon lemon juice, and salt and pepper to taste.
Heat a grill pan. Season the skewers lightly with salt and grill for about 3-4 minutes on each side. Place skewers on the sliced tomatoes and serve with avocado-yogurt sauce.