Calories
Protein
Carbs
Fats
YAKITORI CHICKEN
Servings: 2
Nutritional values per serving:
calories 271, protein 34g, fat 10.5g (saturated 2.8g), carbs 6.6g (sugar 5.2g), sodium 1.48g
INGREDIENTS
- 250g skinless chicken thigh fillets
- 2 – 3 large spring onions, white parts cut into 2 ½ cm lengths
- 4 skewers (Japanese teppo gushi bamboo skewers available on Amazon)
Teriyaki sauce
- 1 tbsp (15ml) Japanese soy sauce (Kikkoman is a good brand)
- 1 tbsp (15ml) mirin
- 1 tbsp (15ml) sake
- 1 ½ tsp (6g) sugar
METHOD
- If cooking the yakitori on a BBQ soak the wooden skewers in water for 30 minutes before using.
- Slice the chicken thighs into 2 ½ cm strips (across the narrower width).
- To prepare the teriyaki sauce. Add all the teriyaki ingredients to a saucepan over medium heat and stir until the sugar has dissolved. Reduce the heat to low and continue to simmer the sauce, stirring continuously, until reduced by half and thickened. Remove from the heat. You can make a larger batch and store the extra in a glass jar kept in the fridge. Use the ratio of 2 soy:2 mirin:2 sake:1 sugar. Add sliced garlic and ginger for extra flavour, removing them when the sauce is done.
- To prepare the yakitori. Divide the chicken pieces between the 4 skewers. Fold each piece of chicken thigh in half and thread on to a skewer, alternating with a piece of spring onion. Brush each skewer with a little oil.
- Heat a non-stick grill pan on medium-high heat. Cook the yakitori on all sides until nicely browned but not quite cooked through, about 8 minutes.
- Brush the yakitori with teriyaki sauce and cook on all sides. Repeat the process one more time, until the chicken is cooked through.
- Brush the yakitori with any remaining teriyaki and serve.
Paul Wallace
Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes
For other ideas also try BBC good food