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Ингредиенты
- 4 x 175g boneless chicken breasts skin on
- 4 x bay leaves cut in half
- 1/2 x red onion peeled halved through the root and separated into layers
- 8 x fresh green chillies halved and deseeded
- 1 x little extra virgin olive oil
- 1 x salt and freshly milled black pepper
- 1 tsp whole cumin seeds
- 1 1/2 tsp whole coriander seeds
- 12 x cardamom pods
- 1 x rounded Tbsp. peeled and grated root ginger
- 1 x rounded Tbsp. turmeric
- 3 clv garlic peeled and crushed
- 1/2 tsp sea salt or possibly rock salt
- 1 Tbsp. groundnut or possibly other flavourless oil
- 275 ml natural lowfat yoghurt
- 25 gm fresh coriander leaves
- 2 Tbsp. lime juice
- 1 x fresh green chilli halved and deseeded
- 1 x dove garlic peeled
- 1 Tbsp. natural lowfat yoghurt
- 1/2 tsp golden brown caster sugar
- 1 x salt and freshly milled black pepper
- 2 x limes quartered
Инструкции
- Four wooden skewers about 25.5cm long
- Dry roast the cumin and coriander seeds and the cardamom pods over a medium heat for 1 minute till the seeds begin to jump.
- Remove from the heat and once cold remove the seeds from the cardamom pods and crush them with the cumin and coriander seeds using a pestle and mortar.
- Add in the ginger turmeric garlic and salt and mix everything well.
- Cut each chicken breast into five pcs place them in a bowl and toss them first in the groundnut or possibly flavourless oil then in the spice mix mixing everything around so they get an even coating.
- Add in the lowfat yoghurt give everything a good stir and press the chicken down well into the marinade.
- Cover with dingfilm and chill for a few hrs or possibly preferably overnight.
- To make the chutney simply whiz everything together in a blender then pour into a bowl and leave aside for 2 to 3 hrs so the flavours develop.
- When you are almost ready to serve soak the skewers in water for 20 min to stop them from burning then light the barbecue or possibly preheat the grill to its highest setting.
- Thread half a bay leaf on to each skewer then a piece of chicken a piece of onion and half a chilli.
- Carry on alternating the chicken onion and chilli till you have used five pcs of chicken per kebab then finish with half a bay leaf on each.
- Make sure you pack everything as tightly as possible then season lay the kebabs on the grill rack or possibly barbecue and sprinkle with a little extra virgin olive oil.
- If youre grilling put a heatproof dish lined with foil under the rack and grill the kebabs for 10 min on each side about 100mm from the heat source or possibly simply cook over the barbecue.
- Slip the chicken and vegetables from the skewers using a fork to ease them off and serve with the spiced pilau rice with nuts (qv) garnished with lime quarters and the chutney handed round separately.
- This is a heavenly combination of textures and fragrant spicy flavours and has the added advantage of not being too high in fat. The coriander chutneys is a perfect accompaniment but this dish also goes well with mango chutney if fresh coriander isnt available.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 232g | |
| Recipe makes 4 servings | |
| Calories 129 | |
| Calories from Fat 36 | 28% |
| Total Fat 4.21g | 5% |
| Saturated Fat 1.73g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 10mg | 3% |
| Sodium 338mg | 14% |
| Potassium 600mg | 17% |
| Total Carbs 22.75g | 6% |
| Dietary Fiber 5.6g | 19% |
| Sugars 9.72g | 6% |
| Protein 5.82g | 9% |
