Main DishesFebruary 17, 2014
Calories
570
Sodium
759mg
31% DV
Fat
44g
69% DV
Protein
3g
6% DV
Carbs
6g
2% DV
Fiber
2g
8% DV
Chicken Satay Skewers on Red Rice with Asparagus topped with Parmesan Cheese
25
Chicken Satay Skewers on Red Rice with Asparagus topped with Parmesan Cheese Healthy Tasty Dinner
4
2 Chicken Breasts
1 Cup Red Rice
300g Asparagus
1 Spring Onion
3 Garlic Cloves
2 tbsp Extra Virgin Olive
3 tbsp Soy Sauce
1/2 cup Water
1tbsp light Brown Sugar
Juice if 1 Lime
1 Cup Red Rice
300g Asparagus
1 Spring Onion
3 Garlic Cloves
2 tbsp Extra Virgin Olive
3 tbsp Soy Sauce
1/2 cup Water
1tbsp light Brown Sugar
Juice if 1 Lime
1. Preheat the oven at 180*C. Place red rice into saucepan & boil for 45 minutes on a medium heat.
2. Chop the spring onion & crush the garlic cloves & place them in a bowl.
3. Add the extra virgin olive oil, soy sauce, water, sugar & lime juice to the bowl and mix together.
4. Cut the chicken breasts into cubes and place into the bowl of satay sauce.
5. Thread the chicken onto the skewers & place in the oven for 15 minutes turning halfway.
6. Place asparagus on a pan & fry on a low heat with a little Extra Virgin Olive Oil for 5-7 minutes.
7 . On a dinner plate arrange the chicken skewers on the red rice accompanied with asparagus topped with parmesan cheese .
Nutritions
Calories
570
Sodium
759mg
31% DV
Fat
44g
69% DV
Protein
3g
6% DV
Carbs
6g
2% DV
Fiber
2g
8% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat11g59%
Polysaturated Fat6g40%
Monosaturated Fat26g165%
Cholesterol1mg0%
Sodium759mg31%
Potassium118mg3%
Protein3g6%
% DAILY VALUE*
Total Carbohydrate
Fiber2g8%
Sugar2g4%
Vitamin A59IU1%
Vitamin B61mg52%
Vitamin C5mg8%
Calcium25mg2%
Iron1.0mg5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.