Grilled Chicken Skewers with Herbed Bulgur

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Grilled Chicken Skewers with Herbed Bulgur
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
397
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie397 cal.(19 %)
Protein30 g(31 %)
Fat12 g(10 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage8.7 g(29 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.7 mg(39 %)
Vitamin K19.6 μg(33 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin19.2 mg(160 %)
Vitamin B₆1.1 mg(79 %)
Folate103 μg(34 %)
Pantothenic acid1.8 mg(30 %)
Biotin10.3 μg(23 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C134 mg(141 %)
Potassium773 mg(19 %)
Calcium95 mg(10 %)
Magnesium119 mg(40 %)
Iron4.6 mg(31 %)
Iodine3 μg(2 %)
Zinc3 mg(38 %)
Saturated fatty acids1.8 g
Uric acid239 mg
Cholesterol62 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
200 grams Bulgur
4 scallions
4 Tbsps olive oil
½ tsp Curry powder
400 milliliters Vegetable broth
salt
freshly ground peppers
1 handful mixed Fresh herbs (such as parsley and mint)
3 sprigs Lemongrass
400 grams Chicken breasts
2 Red Bell pepper
200 grams Cherry tomatoes (yellow and green)
1 Red onion
1 tsp Szechuan pepper
2 sprigs rosemary
How healthy are the main ingredients?
Chicken breastolive oilrosemarysaltonion

Preparation steps

1.

Rinse bulgur in a sieve and drain. Rinse and trim the scallions and cut diagonally into rings. In a hot pan, saute briefly in 2 tablespoons hot oil. Mix in bulgur and curry, sauté briefly and cover with broth. Season with salt and pepper, cover and simmer over low heat about 15 minutes to finish cooking. Add broth as necessary to cook, but by the end of cooking, the liquid should have been absorbed.

2.

Meanwhile, rinse the herbs, shake dry, pluck the leaves and finely chop.

3.

Cut the lemongrass into quarters lengthwise and remove outer, dead leaves.

4.

Rinse the chicken, pat dry and cut into bite-size pieces. Rinse the peppers, cut in half, remove seeds and ribs and cut into pieces. Rinse and quarter the tomatoes. Peel the onion and cut into wedges. Thread all of the ingredients alternately onto lemongrass skewers. Brush with the remaining oil, season with salt and pepper and cook on a hot grill about 5 minutes.

5.

Toast the Szechuan pepper and rosemary in a hot pan and let cool briefly.

6.

Add the chopped herbs to the bulgur and season as desired. Spoon bulgar into small bowls and serve on large plates with the skewers. Sprinkle with the pepper and rosemary and serve.