Chicken Teriyaki and Pineapple Skewers
over Cauliflower Rice
In this recipe you'll whip up light and slightly sweet chicken skewers before serving them over cauliflower rice.
Cals 555 · Prot 55 · Carbs 70 · Fat 6
Low Carb
Calorie Smart
35 min
In this recipe you'll whip up light and slightly sweet chicken skewers before serving them over cauliflower rice.
Cals 555 · Prot 55 · Carbs 70 · Fat 6
Low Carb
Calorie Smart
Ingredients
Chicken skewers
Chicken breast
400 Grams
Bamboo skewers
6 Piece
Pineapple chunks
140 Grams
Green pepper
1 Piece
Red onion
1 Piece
Small red chilli
1 Piece
Black sesame seeds
3*
10 Grams
Marinade
Corn starch
10 Grams
Barbecue sauce
11*13*
40 Grams
Soy sauce
9*10*11*
20 ML
Sweet soy sauce
9*10*11*14*
15 ML
Honey
15 Grams
Rice vinegar
15 ML
Cauliflower rice
Cauliflower
400 Grams
Vegetable oil
1 Tbsp
Salt
0.5 Tsp
Teriyaki sauce
Corn starch
10 Grams
Water
50 ML
Teriyaki sauce
8*9*10*
40 ML
Rice vinegar
15 ML
Allergens
*3 Sesame Seeds, *11 Gluten, *13 Mustard, *9 Soya, *10 Wheat, *14 Sulphur Dioxide, *8 Molluscs
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2308 / 555 |
| Fats (g) | 6.4 |
| of which saturated (g) | 1.3 |
| Carbohydrates (g) | 70 |
| of which sugars (g) | 43.4 |
| Fibers (g) | 8.5 |
| Proteins (g) | 54.8 |
| Salt (g) | 4.2 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Marinate chicken
- Pre-heat the grill to high.
- Soak the bamboo skewers in water.
- Chop the chicken into bite-sized pieces.
- In a large bowl, combine the corn starch, barbecue sauce, both soy sauces, honey and one of the rice vinegars (reserving the other for the Teriyaki Sauce).
- Add the chicken and mix well. Set aside.
Tip! Marinate the chicken up to 24 hours in advance.
2 Prep
- Meanwhile, drain the pineapple juice into a bowl (you will use it in Step 5 for the Teriyaki Sauce).
- Deseed and chop the green pepper into rough chunks.
- Peel and chop the red onion into wedges.
- Finely slice the red chilli.
Tip! Carefully remove the seeds of the red chilli, if you prefer a milder flavour.
3 Thread
- Thread the teriyaki chicken, pineapple chunks, red onion and peppers onto the skewers.
- Place them on an oiled baking tray and brush with the remaining marinade.
- Grill for 12 min or until cooked through and starting to char.
4 Make cauliflower rice
- Meanwhile, grate the cauliflower with a box grater.
- Heat a pan over a medium-high heat with a drizzle of oil.
- Once hot, add the grated cauliflower.
- Fry for 5-7 min until any excess moisture has evaporated and the cauliflower starts to brown.
- Remove from the heat and season with salt.
Tip! If you have a food processor, use it to make the cauliflower rice. Way less messy and ready in seconds.
5 Make teriyaki sauce
- In a pot or saucepan, combine the reserved pineapple juice, teriyaki sauce, rice vinegar, 0.25 tsp of corn starch, measured water, and any leftover chicken marinade.
- Bring to a boil and cook for 2 min until thickened.
- Remove from the heat.
6 Serve
- Serve the Chicken Teriyaki and Pineapple Skewers over Cauliflower Rice.
- Drizzle with Teriyaki Sauce.
- Garnish with the sesame seeds and the red chilli (spicy!).
Tip! Sensitive to spice? Go easy on the chilli.
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