Cauliflower Rice with Chicken Skewers
Cauliflower rice with chicken Skewers - Aromatic mix with little carbohydrates
Healthy, because
Even smarter
Nutritional values
For optimal functioning of the nerves, we need magnesium. Peanuts are ideal suppliers: a great snack during mental efforts.
Those who are allergic to peanuts can use cashews instead of peanut kernels and cashew butter or almond paste instead of peanut butter. The peanut oil for the cauliflower rice with chicken can be replaced by any other vegetable oil.
(Percentage of daily recommendation)
| Calorie | 600 cal. | (29 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.9 g | (33 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 50.1 μg | (84 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 29.7 mg | (248 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 162 μg | (54 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 19.6 μg | (44 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 134 mg | (141 %) | ||
| Potassium | 1,511 mg | (38 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 204 mg | (68 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 20.2 g | |||
| Uric acid | 414 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 chicken breast fillets (boneless, skinless)
- 2 garlic cloves
- 1 chili pepper
- 2 shallots
- ¼ tsp ground Cumin
- ¼ tsp ground cilantro
- 1 tsp ground paprika
- 2 Tbsps soy sauce
- 12 ozs Coconut milk
- 1 Tbsp sesame oil
- 4 Tbsps Shelled peanut
- 1 Tbsp natural peanut butter
- ½ tsp red Curry paste
- 1 tsp Sesame seeds
- Red pepper flakes
- ½ tsp ground Turmeric
- 22 ozs Cauliflower
- 1 head Swiss chard
- 3 Tbsps Peanut oil
- 2 ¾ ozs Vegetable broth
- salt
- peppers
- 1 organic lime
Kitchen utensils
Preparation steps
For the skewers: Rinse chicken breast fillets, pat dry, and cut into approx. 1-inch cubes. Peel and finely dice garlic cloves. Halve chili pepper lengthwise, remove seeds, wash, and chop. Peel and finely dice 1 shallot. Mix garlic with chili, shallot, cumin, coriander, and 1/2 tsp. paprika powder, soy sauce, 4 Tbsp. coconut milk, and sesame oil and let the chicken marinate in it for 1 hour.
For the sauce, toast peanuts in a hot pan without fat over medium heat for 3 minutes. Let cool for 5 minutes and finely chop in a blender. Add peanuts, peanut butter and curry paste to a small saucepan, stir and deglaze with remaining coconut milk. Simmer over medium heat for about 10 minutes. Pour sauce into a small bowl and sprinkle with sesame seeds, chili flakes and turmeric and remaining paprika powder.
Clean cauliflower, wash, divide into florets and roughly grate or coarsely chop in a blender. Peel and finely dice remaining shallot. Clean and wash chard and cut leaves and stems crosswise into fine strips.
Heat 2 tablespoons of peanut oil in a frying pan. Sauté shallot in it for 2 minutes over medium heat. Add cauliflower and chard and sauté for 3-4 minutes. Then deglaze with broth, cover and sauté for another 2-3 minutes and season with salt and pepper.
Remove chicken from marinade, drain, salt, pepper and place on metal skewers. Heat remaining peanut oil in a frying pan or grill pan. Fry skewers in it, turning, for 8-10 minutes over medium heat. At the same time, rinse lime with hot water and cut into slices. Reheat vegetables and sauce briefly if necessary. Arrange cauliflower rice with chicken on plates and garnish with lime slices. Serve peanut sauce separately.
