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Chicken Yakitori with Broccoli for Two
Chicken Yakitori with Broccoli for Two
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From the EatingWell Kitchen
Yakitori—chicken skewers common in Japan—get a thick soy glaze before and after grilling for maximum flavor in this healthy dinner recipe. Or 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.
- By: EatingWell Test Kitchen
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- 2 tablespoons reduced-sodium soy sauce
- 2 tablespoons sake or dry sherry
- 2 tablespoons mirin
- 1½ teaspoons brown sugar
- 1 teaspoon cornstarch
- 1 teaspoon water
- 8 ounces broccoli crowns
- 1 tablespoon peanut or canola oil
- ½ bunch scallions, white and light green parts only
- 8 ounces boneless, skinless chicken thighs, trimmed
Preparation
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Active
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- Preheat grill to medium. (No grill? Preheat broiler to high.)
- Bring soy sauce, sake (or sherry), mirin and brown sugar to a boil in a small saucepan. 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 2 tablespoons of the sauce.
- Cut broccoli into florets with 1- to 2-inch stems; toss with oil in a bowl. Thread through the stems onto two 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 2 skewers alternately 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. Serve each portion with 1 tablespoon of the reserved sauce for dipping. (Broiler variation: Place the skewers on an oiled broiler pan or oiled wire rack set on a large baking sheet. Broil, turning once, 5 to 6 minutes per side.)
- Oiling a grill rack before you grill foods helps ensure that the food won't stick. 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.
- 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: 1½
- Exchanges: 1½ vegetable, 3 lean meat, 1½ fat
