Jun 5, 2013

Grilled Chicken and Zucchini Yakitori



I love these Japanese inspired grilled chicken and zucchini skewers marinated with yakitori sauce and threaded onto bamboo sticks with green onions. They are perfect as an appetizer if you're having a backyard bash this summer, or you can turn it into a meal any night of the week served with rice, salad or more vegetables.

Yakitori reminds me of my college days in Soho living on a student budget. Me and my BFF Gabbie used to meet 3 to 4 times a week after class at this cute little Japanese restaurant in the Village where paper origami birds hung from the ceiling and Japanese music played in the background. I didn't have much money then, so I usually ordered the chicken yakitori off the appetizer menu which always came with white rice... a perfectly good meal when you're broke.


Now days I can make it myself, and although this could certainly serve a crowd as an appetizer, I still like to eat them for dinner like I did back in my college days. I also like to add some zucchini to my skewers so I'm grilling my veggies at the same time. As for the chicken, I prefer dark meat to white so I use Perdue Fit & Easy thighs, which calculates to a lot less points in recipe builder than generic thighs (I'm assuming because the generic isn't trimmed of all fat? Not sure!) You could also use chicken breast if you prefer white meat. Only one tiny issue I had was it makes 14 chicken skewers, so to divide that in 4 servings, you are going to get 3 1/2 skewers. Oh well, you'll just have to share!! There's plenty of marinade left if you want to make more chicken or zucchini.




Chicken and Zucchini Yakitori
Skinnytaste.com
Servings: 4 • Size: 3 1/2 chicken skewers, 1 zucchini  • Old Points: 5 • WW Points+: 5 pt
Calories: 213.5 • Fat: 8.5 g • Carb: 14 g • Fiber: 1.5 g • Protein: 21 g • Sugar: 10 g
Sodium: 618.5 mg* • Cholest: 72 mg

Ingredients:

  • 2 tablespoons mirin sake
  • 1/2 cup low sodium soy sauce (for GF use low sodium Tamari)
  • 1 1/2 tablespoons honey
  • 1 garlic clove, crushed
  • 1 lb boneless skinless chicken thighs, all fat trimmed (Purdue Fit & Easy)
  • 5 large green onions, cut 1-inch-long
  • 1 medium zucchini, sliced into 1/2-inch thick rings
  • 18 (10 inch) bamboo skewers

Directions:

Bring mirin, low sodium soy sauce, honey and crushed garlic to a boil in a medium-sized sauce pan, and cook over medium heat for about 5 minutes. Set aside to cool.

Cut the chicken into 1-inch pieces and place in a ziplock bag; pour half of the marinade over the chicken. Place the zucchini in a second large ziplock bag and pour the remaining marinade over the zucchini. Refrigerate for at least 30 minutes. Meanwhile, soak the skewers in water 30 minutes so they don't burn.



Thread the chicken onto skewers, alternating with green onion so that each stick has 3 cubes of chicken and two pieced of green onion, discarding the chicken marinade.

Thread the zucchini onto skewers, alternating with remaining green onion, reserving the marinade for basting.




Preheat the grill or a grill pan over medium-high heat. When hot, spray with oil then reduced heat to medium; grill the zucchini and chicken skewers about 5 to 6 minutes on each side brushing both sides of the skewers with the yakitori sauce during the last few minutes of cooking time.


Makes 14 chicken skewers, 4 zucchini skewers.

*Note: It's really hard to be accurate with the sodium here since most of it is tossed, I calculated it with 2 tbsp soy sauce and 1 tbsp mirin, but it would actually be less.

Yakitori marinade recipe adapted from Food.com

66 comments :

  1. I love the sweet & salty flavors you used in these skewers, Gina! They look like they'd make for a delicious low-carb meal or BBQ party food!

    ReplyDelete
  2. Oh gosh those look so good! I'm half Japanese and love Yakitori and anything asian flavored!

    Such a perfect main part of a meal for a day after lifting too. Hooray for protein!

    ReplyDelete
  3. only 213 kcal? great !!!! :)
    xx

    http://franchemeetsfashion.blogspot.cz/

    ReplyDelete
  4. Do you happen to know of a substitute for the sake?

    ReplyDelete
  5. These look delicious! I will be making it and pinning it!

    ReplyDelete
  6. The shocking thing is, I actually have all of these ingredients... including the Mirin. Yay me! LOL We'll be giving these a try (with breasts). I'm all over anything that involves zucchini, especially grilled zucchini!

    ReplyDelete
  7. Those look actually quite perfect!

    ReplyDelete
  8. These are going on my menu for tomorrow! I think I'll add some mushrooms to the zucchini skewers, yum!

    ReplyDelete
    Replies
    1. I was just thinking the same thing about adding mushrooms.

      Delete
  9. Gina, what of grill do you use? I use my indoor grill but think I need to invest in a new one.

    ReplyDelete
    Replies
    1. Don't know what brand it is, I've had it a few years.

      Delete
  10. The blog is awesome! Thanks for sharing all these healthy and tasty food for us. It is so amazing of how attractive the food looks like that only 213.5 Calories. This is going into my diet plan!

    ReplyDelete
  11. I need alternative cooking directions.. no grill. How can I make these?!? (Yes on the mushrooms! cherry tomatoes, squash, green beans rather then onion, bell peppers, this is awesome)

    ReplyDelete
  12. Any substitute for the sake?

    ReplyDelete
    Replies
    1. If it's because of the alcohol, I'd use rice wine vinegar. If you don't mind using alcohol, you could substitute with white wine.

      Delete
    2. This comment has been removed by the author.

      Delete
  13. YUUUUMMMMM!!!!!!!!!!!!!!!!!!!!
    I want to make it RIGHT NOW!!!!

    http://aboutdrama.blogspot.ru/

    ReplyDelete
  14. These sound delicious, and I am determined to make them, but can't have a grill at my condo, does anyone know if you can cook skewers on a george foreman grill? Probably a silly question, but I have only cooked plain meat on it so far.

    Thanks in advance!

    ReplyDelete
  15. These will work on an indoor grill or even a pannini press if you have one. Can't wait to make these,yum!

    ReplyDelete
    Replies
    1. Yes an indoor grill pan is fine too

      Delete
  16. What great little skewers packed with flavor!

    ReplyDelete
  17. wow this sound great! thanks for sharing

    ReplyDelete
  18. These look fantastic! I think i will add mushrooms! Can't wait to try them

    ReplyDelete
  19. Made this last night. Fabulous!

    ReplyDelete
  20. I love grilled zucchini. This chicken and zucchini looks great. Looking at Jessica's comment mushrooms sound really good too!

    ReplyDelete
  21. This looks delicious! Think I'm going to have to make these for my BBQ this weekend. I love skewers in the summertime :)

    ReplyDelete
  22. Made this tonight, it was yummy yummy! Even my 4 y/o picky eating twins loved it. I had to make adaptions. I can't have alcohol, so I used vegetable broth in it's place. I am allergic to soy, so I use coconut aminos instead. It was still super yummy. I didn't have skewers, so I just grilled it on my foreman grill and made some rice (more broth and aminos) and mixed it with some vegetables. mmmmm

    ReplyDelete
  23. yum! great excuse to buy some sake!

    ReplyDelete
  24. I've never had yakatori sauce but that's about the last time I'll say that! Looks great and I have to try it. Thanks for posting the recipe.

    ReplyDelete
  25. Gina, I put this in my WW recipe builder and got 9 WW+ points/serving for 4 servings (34 points total). For some reason all of your recipes with boneless, skinless chicken thighs come out higher than listed. Are you weighing them again after cutting off the fat?

    ReplyDelete
    Replies
    1. I calculated on Recipe builder with Purdue Fit & Easy which is trimmed of all fat. I'm not sure that the generic chicken thigh is for a thigh that is trimmed of fat, it doesn't say. I noticed Bare chicken thighs are also the same as Purdue. Also, I noted that I tossed most of the marinade, which may effect the points.

      Delete
    2. Thanks! It seems like the Perdue and "Just Bare" brands are lower in points than standard boneless, skinless thighs according to the recipe builder. Not sure why, but good to know for the future.

      Delete
  26. What is mirin sake and where do ib find it? When I google it it lists mirin and sake as two separate things. Thanks!!!

    ReplyDelete
    Replies
    1. It's Japanese, rice wine. It's in the Asian section of the supermarket.

      Delete
    2. Not in MD. There's no alchohol in any supermarket. :(

      Delete
  27. This was delicious. We made them tonight and loved every bite! I added pineapple to the chicken kabobs and mushrooms to the zucchini. Thanks for all of the great (and easy) recipes!

    ReplyDelete
  28. Great recipe. I made this last night and it was delicious. I used chicken breasts (could not find thighs) and I cooked it in a cast iron skillet (no grill). Came out great. Thanks!

    ReplyDelete
  29. This looks amazing. Is it like Korean BBQ or Bulgogi? Because that would be amazing. There are so many veggies you could sub in and out too. So exciting.

    ReplyDelete
  30. Amazing !! Made it with the Edamame Fried Rice!! Definitely a keeper!!

    ReplyDelete
  31. Where do you find this brand of chicken breasts? I live in AZ and haven't run across it.

    ReplyDelete
    Replies
    1. It doesn't matter what brand you use, as long as the fat is all trimmed off. Basically they sell it very trim and lean.

      Delete
  32. Made this for dinner tonight & my 4yo twins LOVED it, as did the hubby. It was so delicious. I will definitely be making it again soon.

    ReplyDelete
  33. I love zucchini! This was a really great pairing. I don't really do the skewer thing, so I just made this as a meal in a bowl. It was fantastic. My boyfriend loved it, too. We're going to make it again this week!

    ReplyDelete
  34. Delicious! Thanks! My family and I love all of your recipes!

    ReplyDelete
  35. Made this and loved it! It was delish and my 14 month old gobbled it up! Another winner that will be on the rotation this summer.

    ReplyDelete
  36. Today I had a time crunch so couldn't skewer & grill. Instead I used a grill pan on the stovetop and got it done really quickly. I had added yellow bell pepper chunks to the veggies, and I also substituted ginger syrup (my current obsession) for the honey. Served over steamed white rice. Very simple, easy and tasty. Will make again and already planning to serve mini skewers of this recipe at a poolside cocktail party this summer. Thanks Gina!

    ReplyDelete
  37. Would marinating overnight be too long?

    ReplyDelete
  38. This comment has been removed by the author.

    ReplyDelete
  39. This was fantastic! I could not find mirin sake so I used Moscato d'Asti.

    ReplyDelete
  40. I wish people would try these recipes BEFORE they comment.

    ReplyDelete
  41. So excited to try this for tomorrow nights dinner! I had planned on finding something that I could throw in the crockpot so that dinner would be ready when I came home from work, but this looks so simple, healthy, and so AMAZING all together that I just can't pass up the opportunity to make these! Thanks once again for a fantastic recipe! Can't wait to try it!

    ReplyDelete
  42. Actually, mirin and sake are not the same thing. Mirin can be found by the rice wine vinegar in the asian section of most grocery stores and is a sweet japanese cooking wine with seasonings. Sake is the generic term for rice wine.

    ReplyDelete
  43. Tried these with your sauce and with Soyaki sauce from Trader Joe's. Yours won the taste test (:

    ReplyDelete
  44. Any idea what I can sub for the honey? We are doing low carb and I'd rather not use it. I do have seasoned rice vinegar, which has a small amount of sugar. Think it would be ok if I just used that and the soy sauce?

    ReplyDelete
  45. Perdue is better because generic chicken is pumped up with steroids and then injected with "chicken broth" which is mostly just salt and water. That makes it bigger and weigh more. It also is usually only trimmed on sides you'll see in the package.
    Generic chicken may be a little cheaper, but it is actually disgusting when you know why. Perdue chicken is fed better, has no steroids, and isn't injected full of "broth".

    I used to work at the meat counter at a popular grocery chain. And i would NEVER buy generic meats at any store.

    ReplyDelete
  46. "Me and my BFF Gabbie used to meet 3 to 4 times a week"

    Correction: "My BFF and I used to meet 3 to 4 times a week"

    ReplyDelete
  47. Is there a recipe for yakatori sauce? I'd love to make these tonight.

    ReplyDelete

If you really like a post please share, like on FB, Stumble and give it a THUMBS UP or Pin It on Pinterest!

Comments are welcome but please keep it positive and helpful. No hyperlinks, no spam, no ads, no keywords and no personal attacks.