Tandoori Chicken Skewers with Mango Salsa
Tandoori chicken skewers with mango salsa - Spicy poultry with a fruity side dish - a great contrast!
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.
(Percentage of daily recommendation)
| Calorie | 431 cal. | (21 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 7.7 μg | (13 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 25.6 mg | (213 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 120 mg | (126 %) | ||
| Potassium | 1,285 mg | (32 %) | ||
| Calcium | 164 mg | (16 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 317 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 35 g |
Ingredients
- 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
Kitchen utensils
Preparation steps
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.
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.
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.
