Shrimp Skewers with Black Rice
Shrimp Skewers with black rice - Great contrast of sweet and spicy ingredients
Healthy, because
Even smarter
Nutritional values
Those who want to prevent premature aging of the skin should reach for black rice. It scores with anthocyanins, which protect our cells. With high blood pressure shrimp are a real secret weapon, as their amino acid L-arginine can dilate the blood vessels.
If asparagus is not in season, you can substitute broccoli florets for the vegetable. Vegeatarians replace the shrimp with smoked tofu or halloumi.
(Percentage of daily recommendation)
| Calorie | 664 cal. | (32 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 13.7 mg | (114 %) | ||
| Vitamin K | 64.8 μg | (108 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.5 mg | (129 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 262 μg | (87 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 232 mg | (244 %) | ||
| Potassium | 1,904 mg | (48 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 239 mg | (80 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 105 μg | (53 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 279 mg | |||
| Cholesterol | 135 mg |
Ingredients
- Ingredients
- 5 ¼ ozs black Rice
- salt
- 12 King prawn (ready to cook, peeled)
- Harissa (spice mixture)
- 1 Mango
- 2 baby pineapples
- 14 ozs green asparagus
- 2 red Bell pepper
- 2 red onions
- 1 bunch Radish
- 3 Tbsps Pumpkin seed
- 1 Tbsp whole cane sugar
- 1 tsp soy sauce
- 2 Tbsps Canola oil
- 2 Avocados
- 2 tsps Lime juice
Kitchen utensils
Preparation steps
Soak wooden skewers for at least 30-minutes. Soak rice in 2.5 times the amount of salted water for 10 minutes, then cook according to package directions for about 35 minutes.
Meanwhile, rinse shrimp, pat dry, pull each shrimp lengthwise onto 1 wooden skewer, and sprinkle with harissa. Peel mango, remove flesh from core, and cut into thick strips. Peel baby pineapple with a knife, remove the stalk, and cut pineapple into wedges.
Wash asparagus, cut off woody ends, peel lower third of spears if necessary and cook in boiling salted water for 3 minutes. Rinse and drain well. Halve peppers, remove seeds, wash and cut into wide strips. Peel onions and cut into wedges. Clean, wash and quarter radishes.
Roast pumpkin seeds in a hot pan without fat over medium heat for 3 minutes. Sprinkle with sugar and let melt in 3-4 minutes. Deglaze with soy sauce, toss briefly and let cool on baking paper.
Sprinkle shrimp, mango, pineapple, asparagus, onions and peppers with canola oil and mix. Sear everything on all sides in a hot grill pan for 5 minutes on each side; then salt. Cut avocados in half, remove seeds, lift flesh from peel, dice and mix with lime juice.
Drain rice, loosen and arrange as a bed on a platter. Arrange grilled ingredients and radishes on top and sprinkle with avocado cubes and roasted pumpkin seeds.
