Heart-Healthy Yakitori
Delight in the enticing flavors of Japan with our Heart-Healthy Yakitori recipe—a guilt-free twist on the traditional grilled chicken skewers. Crafted with lean, boneless chicken breast and marinated in a luscious blend of low-sodium soy sauce, mirin, rice vinegar, honey, garlic, and ginger, this dish achieves a perfect balance of savory, sweet, and tangy. Ideal for a low-fat, nutrient-packed meal, the skewers are grilled to perfection, creating a caramelized, smoky finish without excess oil. Finished with a sprinkle of sesame seeds and fresh green onions, this heart-friendly recipe is quick to prepare and pairs beautifully with steamed vegetables or brown rice for a wholesome dinner option. Perfect for busy weeknights or entertaining guests, it’s a healthy, flavorful take on a Japanese classic.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 60 ml low-sodium soy sauce
- 30 ml mirin (Japanese sweet rice wine)
- 15 ml rice vinegar
- 15 ml honey
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 5 ml sesame oil
- 2 stalks green onions (scallions), chopped
- 1 teaspoon sesame seeds (optional)
- 8 skewers bamboo skewers
Instructions
Soak the bamboo skewers in water for at least 30 minutes to prevent them from burning when grilling.
Cut the boneless, skinless chicken breast into bite-sized pieces (about 2 cm cubes). Set aside.
In a mixing bowl, combine low-sodium soy sauce, mirin, rice vinegar, honey, minced garlic, grated ginger, and sesame oil. Whisk well to form the marinade.
Reserve 2 tablespoons of the marinade for brushing during grilling. Add the chicken pieces to the remaining marinade, toss to coat, and let them marinate in the refrigerator for 15-20 minutes.
Preheat a grill or grill pan to medium heat. Lightly oil the grates to prevent sticking.
Thread the marinated chicken pieces onto the soaked bamboo skewers, ensuring pieces are spaced slightly apart for even cooking.
Grill the skewers for 10-15 minutes, turning frequently and brushing with the reserved marinade occasionally, until the chicken is cooked through and slightly caramelized on the outside.
Remove the skewers from the grill and transfer to a serving plate. Garnish with chopped green onions and sesame seeds, if desired.
Serve hot as a main dish or with a side of steamed vegetables or brown rice for a complete, heart-healthy meal.
Nutrition Facts
Calories |
1058 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.3 g | 31% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 2393 mg | 104% | |
| Total Carbohydrate | 35.4 g | 13% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 26.4 g | ||
| Protein | 164.7 g | 329% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 118 mg | 9% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 1416 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
