Main Dishes
February 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
2
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 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.
