Recipes · Romanian · Grilled Dishes
Frigărui (Romanian Chicken Skewers)
One serving has 495 kcal and 47 g protein, and at least a fifth of a woman's daily need of pyridoxine (143%), niacin (138%), vitamin C (109%), selenium (96%), phosphorus (70%) and pantothenic acid (64%). Ready in 87 minutes.
- Preparation: 75 min
- Cooking: 12 min
- Makes: 1 serving (353 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, High protein, Low carb
- Contains: mustard, pork, poultry
Ingredients
- 180 g Chicken breast, raw
- 12 g Sunflower oil
- 4 g Garlic, raw
- 1 g Paprika
- 0.3 g Savory (cimbru) or thyme, dried
- 0.3 g Black pepper
- 0.7 g Salt
- 30 g Smoked bacon or slănină (smoked pork fat)
- 50 g Onions, raw
- 60 g Bell pepper, red, raw
- 15 g Mustard
Method
- Cut the chicken breast into 3 cm cubes and toss them with half the oil, the crushed garlic, the paprika, savory, pepper and salt; cover and marinate in the fridge for at least 1 hour.
- Cut the bacon or slănină into thin 3 cm squares, the onion into wedges separated into layers, and the red pepper into 3 cm squares.
- Thread the chicken onto skewers, with a piece of bacon, onion and pepper between each piece; the fat keeps the lean chicken moist as it grills.
- Brush the vegetables with the rest of the oil.
- Grill over hot coals or on a hot grill pan for 10-12 minutes, turning every few minutes, until the bacon is crisp and the chicken is golden outside and cooked through, with clear juices.
- Serve hot with the mustard; bread or chips and a salad are the usual companions at a Romanian grătar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 495 kcal | 23% |
| Carbohydrates | 11.4 g | |
| Water | 262 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 46.8 g | 97% |
| Tryptophan | 0.53 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2 g | |
| Leucine | 3.5 g | |
| Lysine | 4 g | |
| Methionine | 1.1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.2 g | |
| Histidine | 1.6 g | |
| Fat | 28.8 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 10.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 10.2 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 151 mg | |
| Calcium | 53.4 mg | 5% |
| Copper | 0.15 mg | 17% |
| Iron | 1.8 mg | 10% |
| Magnesium | 78.1 mg | 25% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 490 mg | 70% |
| Potassium | 930 mg | 20% |
| Selenium | 53.1 µg | 96% |
| Sodium | 749 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 19.4 mg | 138% |
| Pantothenic acid (vitamin B5) | 3.2 mg | 64% |
| Pyridoxine (vitamin B6) | 1.9 mg | 143% |
| Folate (vitamin B9) | 55 µg | 14% |
| Cobalamin (vitamin B12) | 0.53 µg | 22% |
| Choline | 173 mg | 41% |
| Vitamin A | 140 µg | 20% |
| Vitamin C | 81.8 mg | 109% |
| Vitamin D (D2 + D3) | 6.6 IU | 1% |
| Vitamin E | 7.4 mg | 49% |
| Vitamin K | 5.4 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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