Brain Food

Tandoori Chicken Skewers with Mango Salsa

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Average: 5 (2 votes)
(2 votes)
Tandoori Chicken Skewers with Mango Salsa

Tandoori chicken skewers with mango salsa - Spicy poultry with a fruity side dish - a great contrast!

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h. 30 min.
Ready in
Calories:
431
calories
Calories

Healthy, because

Even smarter

Nutritional values

Full of insight: The beta-carotene from mango forms the precursor of vitamin A, which plays a crucial role in converting light into a nerve impulse in the eye. Vitamin E from fennel has a positive influence on brain performance and concentration.

If you don't have a grill pan, you can also prepare the skewers in another coated pan. In summer, the tandoori chicken skewers also succeed on the grill.

1 serving contains
(Percentage of daily recommendation)
Calorie431 kcal(21 %)
Protein40 g(41 %)
Fat13 g(11 %)
Carbohydrates36 g(24 %)
Sugar added1 g(4 %)
Roughage6.6 g(22 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.3 mg(28 %)
Vitamin K7.7 μg(13 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin25.6 mg(213 %)
Vitamin B₆1.2 mg(86 %)
Folate136 μg(45 %)
Pantothenic acid2 mg(33 %)
Biotin10 μg(22 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C120 mg(126 %)
Potassium1,285 mg(32 %)
Calcium164 mg(16 %)
Magnesium109 mg(36 %)
Iron3.3 mg(22 %)
Iodine8 μg(4 %)
Zinc2.3 mg(29 %)
Saturated fatty acids4 g
Uric acid317 mg
Cholesterol112 mg
Complete sugar35 g

Ingredients

for
4
Ingredients
22 ozs chicken breast fillets
1 garlic clove
1 organic lemon (peel and juice)
salt
2 Tbsps Tandoori masala seasoning (Indian spice blend)
7 ozs Greek yogurt
10 ozs Fennel (2 young fennel bulbs)
2 Mangoes
1 oz ginger roots
1 Organic orange (peel and juice)
1 tsp honey
2 Tbsps Nut oil
1 Tbsp thyme leaves
cayenne pepper
2 ½ ozs cilantro
How healthy are the main ingredients?
Fennelhoneygarlic clovesaltMangocayenne pepper
Preparation

Kitchen utensils

1 Grill pan

Preparation steps

1.

Rinse chicken, pat dry and cut into slices about 1/2-inch thick. Peel and chop garlic and place in a bowl. Mix with lemon zest, juice, a little salt, tandoori masala, and yogurt. Mix in chicken slices well and marinate covered in the refrigerator for at least 2 hours.

2.

Meanwhile, for the salsa, clean, wash and finely slice the fennel; peel the mangoes, remove the seeds and cut into slices. Put both in a bowl. Peel and finely chop ginger. Mix with orange zest, juice, honey, oil and thyme and season with salt and cayenne pepper. Drizzle over mango and fennel and let stand.

3.

Remove meat from marinade, put on skewers and fry on all sides in a hot grill pan for 10-15 minutes over medium heat. Meanwhile, wash cilantro and shake dry. Sprinkle chicken skewers with cilantro and serve with mango salsa.