Grilled chicken skewers with herbed bulgur
(Percentage of daily recommendation)
| Calorie | 397 cal. | (19 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 19.6 μg | (33 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19.2 mg | (160 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 134 mg | (141 %) | ||
| Potassium | 773 mg | (19 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 239 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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
Preparation steps
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.
Meanwhile, rinse the herbs, shake dry, pluck the leaves and finely chop.
Cut the lemongrass into quarters lengthwise and remove outer, dead leaves.
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.
Toast the Szechuan pepper and rosemary in a hot pan and let cool briefly.
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.