Healthy chicken skewers and rice
Healthy chicken skewers and rice

Healthy Grilled Chicken Skewers, Broccoli Stir Fry and Rice

By Superfoodmania  ,     ,

January 13, 2016

Sweet and tangy chicken and bell pepper skewers. Served with rice and a broccoli and ginger stir fry.

  • Prep: 15 mins
  • Cook: 30 mins
  • Yields: 4 Servings

Ingredients

1 tablespoon organic coconut oil

3 cloves garlic, minced

1 tablespoon minced fresh ginger

2 inch piece of ginger cut up into thin match sticks

1/3 cup plum preserves

2 teaspoons hot sauce

1 inch piece of ginger chopped

1 tablespoon sesame oil

Sesame seeds

2 cups of broccoli florets

1-2 bell peppers cut up into 3 cm chunks

4-6 chicken breasts cut up into 3 cm chunks

Organic low sodium soy sauce

Directions

1To prepare the chicken marinate: Heat the coconut oil over medium heat. Add garlic and minced ginger and cook for 2 to 3 minutes. Stir in the plumb preserve, hot sauce and cook for 1-2 minutes more. Remove from heat.

2Cut chicken into 1-inch pieces. Thread the chicken and bell pepper chunks onto 6-8 metal skewers (about 6 pieces per skewer). Season with salt and pepper. Drizzle the marinate over the top and leave in the fridge for 30 minutes – 2 hours.

3When ready, prepare your skewers: Preheat a gas grill to medium . Oil the grill rack with coconut oil and grill the chicken .Grill for 4-5 minutes or until fully cooked.

4To cook the broccoli: add 1 table spoon of coconut oil into another skillet and warm through. Add the sliced ginger and cook for 1-2 minutes, add the broccoli and stir fry for another 2 minutes. Add a splash of sesame oil and soy sauce and sprinkle sesame seeds on top.

5Prepare rice for 4 people (a small bowl each). Serve the chicken skewers and broccoli with the rice.

Did you know?

Bell peppers add a spicy dimension to foods and are particularly high in vitamin C, which aids in the protection against scurvy, boosts the immune system, lowers inflammation in the arteries and removes free radicals from the body. Other nutritional benefits of bell peppers include thiamin, niacin, folate, magnesium, copper and vitamin K which affects blood coagulation.




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