Chicken Yakitori with Broccoli

Chicken Yakitori with Broccoli

2 Reviews
From: EatingWell Magazine, July/August 2015

Yakitori—chicken skewers common in Japan—get a thick soy glaze before and after grilling for maximum flavor in this healthy dinner recipe. Double or triple the recipe for a fun party appetizer. Serve with steamed short-grain brown rice or over rice noodles drizzled with the extra sauce.

Ingredients 4 servings

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  • ¼ cup reduced-sodium soy sauce
  • ¼ cup sake or dry sherry
  • ¼ cup mirin
  • 1 tablespoon brown sugar
  • 2 teaspoons cornstarch
  • 2 teaspoons water
  • 1 pound broccoli crowns
  • 2 tablespoons peanut or canola oil
  • 1 bunch scallions, white and light green parts only
  • 1 pound boneless, skinless chicken thighs, trimmed

Preparation

  • Active

  • Ready In

  1. Preheat grill to medium. (No grill? Preheat broiler to high and follow the broiler variation for Step 4.)
  2. Combine soy sauce, sake (or sherry), mirin and brown sugar in a small saucepan. Bring to a boil over medium-high heat. Cook for 1 minute. Combine cornstarch with water; add to the pan and cook, stirring, for 1 minute. Remove from heat. Set aside a generous ¼ cup of the sauce.
  3. Cut broccoli into florets with 1- to 2-inch stems; toss with oil in a bowl. Thread through the stems onto four 10- to 12-inch skewers. Cut scallions into 1- to 2-inch pieces. Cut chicken crosswise into 1-inch strips. Fold each strip in half. Thread the folded chicken onto the remaining 4 skewers, alternating with the scallions. Generously brush both sides of the chicken skewers with the sauce from the pan.
  4. Oil the grill rack (see Tip). Grill the skewers, turning once or twice, until the chicken is just cooked through and the broccoli is tender, 10 to 12 minutes total. Serve each portion with 1 tablespoon of the reserved sauce. (Broiler variation: Place the skewers on an oiled broiler pan or a wire rack set on a large baking sheet. Broil, turning once, 5 to 6 minutes per side.)
  • Equipment: Eight 10- to 12-inch skewers
  • Oiling a grill rack before you grill helps prevent foods from sticking. Once the grill is heated, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: 1 chicken & 1 broccoli skewer
  • Per serving: 318 calories; 14 g fat(3 g sat); 4 g fiber; 19 g carbohydrates; 24 g protein; 99 mcg folate; 104 mg cholesterol; 9 g sugars; 3 g added sugars; 3,647 IU vitamin A; 110 mg vitamin C; 85 mg calcium; 3 mg iron; 652 mg sodium; 678 mg potassium
  • Nutrition Bonus: Vitamin C (183% daily value), Vitamin A (73% dv), Folate (25% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ vegetable, 3 lean meat, 1½ fat

Reviews 2

September 14, 2015
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By: EatingWell User
Delicious! The family loved this chicken dinner so much that the kids are even asking when we'll have it again! Great way to enjoy broccoli as we're getting tired of steamed broccoli. The whole dinner was delicious!
July 04, 2015
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By: EatingWell User
This is definitely on our cook it again list. Pros: Quick, Tasty, Low calorie
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