Moroccan Spiced Chicken Skewers
The immune system is happy: thanks to orange filets and rocket-tomato salad, the daily vitamin C target is already met by around 75 percent. The high-protein chicken breast fillet is very filling and is low in fat and calories.
Would you prefer to put the chicken skewers on the grill? No problem! Simply cook them in a grill tray instead of in a pan - so no fat can drip into the embers. For an Asian twist, you can also refine the marinade with soy sauce and light sesame oil.
(Percentage of daily recommendation)
|Calorie||276 kcal||(13 %)|
|Protein||26 g||(27 %)|
|Fat||11 g||(9 %)|
|Carbohydrates||16 g||(11 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.6 mg||(22 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||16.1 mg||(134 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||66 μg||(22 %)|
|Pantothenic acid||1.3 mg||(22 %)|
|Biotin||7.7 μg||(17 %)|
|Vitamin B₁₂||0.4 μg||(13 %)|
|Vitamin C||76 mg||(80 %)|
|Potassium||785 mg||(20 %)|
|Calcium||116 mg||(12 %)|
|Magnesium||61 mg||(20 %)|
|Iron||2.2 mg||(15 %)|
|Iodine||5 μg||(3 %)|
|Zinc||1.2 mg||(15 %)|
|Saturated fatty acids||1.8 g|
|Uric acid||226 mg|
Rinse chicken breast, pat dry and cut lengthwise into 1 cm (approximately 1/2-inch) wide strips.
Thread chicken strips onto 4 long wooden skewers and place in a rectangular baking dish.
Peel onion and garlic and chop finely. Cut peels off 2 oranges, taking care to remove all of the white pith.
Cut fruit segments between the separating membranes with a sharp knife, collecting the juice in a bowl. Set orange segments aside on a plate.
Halve and squeeze the juice of the 3rd orange and measure 70 ml (approximately 5 tablespoons) of the juice.
Rinse thyme, shake dry and pluck the leaves. Combine thyme with paprika, cayenne pepper, cinnamon, garlic, onion, orange juice and salt and pepper to taste.
Pour the marinade over the chicken skewers, cover and allow to marinate in the refrigerator for 20 minutes.
Meanwhile, rinse arugula and spin dry. Halve cherry tomatoes and rinse.
Remove chicken skewers from the marinade and set aside on a plate. Heat 1 tablespoon oil in a pan, add the marinade and bring to a boil. Cook until reduced by half.
Pour marinade reduction into a small bowl. Wipe the pan. Heat the remaining oil and cook the chicken skewers, turning frequently, until brown on all sides, about 6 minutes.
Arrange arugula, orange segments and tomatoes on a plate. Place chicken skewers on top, drizzle with cooled marinade and serve.