Chicken and Zucchini Yakitori
Prep Time: 20 mins
Cook Time: 10 mins
Marinate Time: 30 mins
Total Time: 1 hr
Grilled Chicken and Zucchini Yakitori – Japanese inspired grilled chicken and zucchini skewers marinated with yakitori sauce and threaded onto bamboo sticks with green onions.
- 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
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
Serving: 31/2 chicken skewers, 1 zucchini , Calories: 213.5kcal, Carbohydrates: 14g, Protein: 21g, Fat: 8.5g, Saturated Fat: 1g, Cholesterol: 72mg, Sodium: 618.5mg, Fiber: 1.5g, Sugar: 10g
Freestyle Points: 5
Points +: 5