Main Dishes

Chicken Satay Skewers on Red Rice with Asparagus topped with Parmesan Cheese

February 17, 2014

Chicken Satay Skewers on Red Rice with Asparagus topped with Parmesan Cheese Healthy Tasty Dinner

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. 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 Fat 11g 59%

Polysaturated Fat 6g 40%

Monosaturated Fat 26g 165%

Cholesterol 1mg 0%

Sodium 759mg 31%

Potassium 118mg 3%

Protein 3g 6%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 8%

Sugar 2g 4%

Vitamin A 59IU 1%

Vitamin B6 1mg 52%

Vitamin C 5mg 8%

Calcium 25mg 2%

Iron 1.0mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Low-Calorie High-Fiber Low-Sodium Dinner Low-Fat Roasted Chicken

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Chicken Satay Skewers on Red Rice with Asparagus topped with Parmesan Cheese