"Sush"i with Chicken and Mango

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"Sush"i with Chicken and Mango
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Health Score:
63 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
508
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie508 cal.(24 %)
Protein26 g(27 %)
Fat20 g(17 %)
Carbohydrates56 g(37 %)
Sugar added1 g(4 %)
Roughage4.7 g(16 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.8 mg(32 %)
Vitamin K5.3 μg(9 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin15.4 mg(128 %)
Vitamin B₆0.7 mg(50 %)
Folate72 μg(24 %)
Pantothenic acid1.5 mg(25 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C40 mg(42 %)
Potassium571 mg(14 %)
Calcium152 mg(15 %)
Magnesium115 mg(38 %)
Iron3.6 mg(24 %)
Iodine6 μg(3 %)
Zinc2.9 mg(36 %)
Saturated fatty acids5.5 g
Uric acid210 mg
Cholesterol70 mg
Complete sugar15 g

Ingredients

for
4
For the rice
200 grams (approximately 7 ounces) Sushi rice
1 pc Kombu seaweed
1 Tbsp Rice vinegar
1 pinch salt
1 pinch sugar
For covering
1 ripe Mango
300 grams (approximately 10 1/2 ounces) Chicken breasts (ready to cook, skinless)
2 Tbsps Tandoori paste
1 Tbsp vegetable oil
2 Tbsps Mayonnaise
4 Tbsps Sesame seeds
How healthy are the main ingredients?
Chicken breastSesame seedsMayonnaisesugarsaltMango

Preparation steps

1.

For the rice: Wash the sushi rice under running water in a colander and rinse until the water runs clear.

2.

Pour the rice into an electric steamer and add 300 ml (approximately 10 1/2 ounces) of water and a small piece of kombu and cook at 100°C (approximately 212°F) for 18 minutes, stirring occasionally. Heat 1 tablespoon rice vinegar in a small skillet and stir in the salt and the sugar until the sugar has dissolved. Place the rice in a bowl and remove the kombu. Drag a cooking spoon across the rice in crisscross fashion while adding the seasoning in a slow stream. Fan the rice to cool it down quickly. Peel the mango, and with a knife, remove the flesh from around the mango pit and thinly slice into narrow wedges. Rinse the chile, remove seeds and chop very finely. Rinse the chicken breast, pat dry. and brush with 1 1/2 tablespoons of the tandoori paste. Heat the oil in a skillet and saute the chicken over medium heat  until cooked through. Allow to cool then thinly slice the chicken. Stir together the mayonnaise and the remaining tandoori paste. Place the sesame seeds on a plate. With moistened hands shape about 1 tablespoon of the rice into ovals. Brush the sides of the ovals with mayonnaise  and roll in the sesame seeds. Place a couple of mango wedges and 1-2 chicken slices on thr top of the rice and press lightly to adhere. Serve the sushi on a plate with a flower garnish.

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