Chicken kebabs, sweet potato fries and slaw
- 1h
- 4
- 537 kcal
- Intermediate
- Dairy
Per 454 g contains
of an adult's recommended intake.
Typical energy values per 100g: 494kj/118kcal
An indulgent evening meal for those with high cholesterol.
Adjusting your diet to reduce your cholesterol levels doesn’t mean you have to give up your favourite 'naughty' dishes.
These chicken kebabs marinated in a spicy curry sauce, served with sweet potato fries and tasty coleslaw, are deliciously indulgent and full of healthy fat. There's no mayonnaise in the coleslaw, the fries are oven-baked - not fried - and the spices in the chicken are packed with flavour.
If you marinate the chicken overnight, you'll give the spices longer to get to work while the yoghurt or quark helps make the meat juicy and tender too.
Ingredients
- Plain quark or low-fat yoghurt100g 3.5ozDairy
- Garlic, minced3g 0.1oz
- Ginger, freshly grated5g 0.2oz
- Ground cumin1.5g 0.05oz
- Mild chilli powder1.5g 0.05oz
- Ground turmeric1.5g 0.05oz
- Ground coriander seeds1.5g 0.05oz
- Ground cardamom1.5g 0.05oz
- Chicken thighs270g 9.5oz
- Mixed cabbage (cavolo nero, hispi, etc)350g 12.3oz
- Carrot, large, peeled and grated80g 2.8oz
- Olive oil1tbsp
- Juice of half a lemon
- Coriander leaves, fresh, chopped25g 0.8oz
- Red chilli, deseeded and finely chopped1
- Salt and pepper½ tsp each
- Sweet potatoes130g 4.5oz
- Smoked paprika1.5g 0.05oz
- Salt and pepper½ tsp each
- Olive oil1 tbsp
Cooking Method
- Mix the quark or yoghurt and the spices together. Stir in the chicken pieces, cover and leave in the fridge for at least two hours, or overnight.
- An hour before cooking, soak four wooden kebab skewers in water. Thread the chicken pieces on to the skewers, and bake in the oven at 200°C fan/gas mark 6 for about 15 minutes until cooked through. Then fry, griddle, grill or BBQ for a minute or two to add some grill marks.
- For the coleslaw, place all the ingredients into a bowl, then mix with your hands, really squeezing the dressing into the cabbage. Season to taste.
- For the sweet potato fries, keep the oven at 200°C fan/gas mark 6. Scrub the sweet potatoes and cut into wedges.
- Sprinkle over the paprika, salt and pepper, and oil, and toss the wedges in the oil to coat evenly. Transfer to a baking dish, spreading the wedges into a single layer and bake for 35-40 minutes until golden.
- Serve the kebabs garnished with slices of chilli and some fresh coriander, the coleslaw and hot fries.
Nutritional Information
| Typical Values | per 100g | per 454g serving |
|---|---|---|
| Energy | 118 kcal 494 kj | 537 kcal 2243 kj |
| Fat of which saturates | 5.3 g 1.1 g | 24 g 5.1 g |
| Carbohydrate of which sugars | 6.1 g 3.6 g | 28 g 16 g |
| Fibre | 2.4 g | 11 g |
| Protein | 10 g | 47 g |
| Salt | 0.1 g | 0.4 g |
Chicken thighs
Arguably the most delicious part of the chicken, this poultry is a great source of protein. Chicken also helps to prevent weight loss by regulating blood pressure and cholesterol, while also reducing the risks of cancer.
Cabbage
Not only is cabbage packed with vitamin C, it also contains a fair amount of insoluble fibre, which is needed to keep the digestive system healthy and regular.
Quark
Quark is a great, low-fat substitute to other dairy products such as cottage cheese and yoghurts, but it's still full of protein and essential vitamins such as vitamin B6. This aids the body in converting food to energy to help it grow.
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