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.

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2015

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Recipe Summary

total:
45 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat grill to medium. (No grill? Preheat broiler to high and follow the broiler variation for Step 4.)

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  • 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 1/4 cup of the sauce.

  • 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.

  • 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.)

Tips

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 Facts

319 calories; protein 24.1g 48% DV; carbohydrates 19g 6% DV; exchange other carbs 1.5; dietary fiber 4.1g 17% DV; sugars 8.6g; fat 13.6g 21% DV; saturated fat 3g 15% DV; cholesterol 104.1mg 35% DV; vitamin a iu 3647.4IU 73% DV; vitamin c 109.9mg 183% DV; folate 98.9mcg 25% DV; calcium 85.3mg 9% DV; iron 2.6mg 14% DV; magnesium 58.3mg 21% DV; potassium 678.2mg 19% DV; sodium 651.9mg 26% DV; thiamin 0.2mg 17% DV; added sugar 3g.

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
09/14/2015
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! Read More
Rating: 5 stars
07/04/2015
This is definitely on our cook it again list. Pros: Quick Tasty Low calorie Read More