High Protein Yakitori
Elevate your protein-packed meal game with this irresistible High Protein Yakitori recipe! Featuring succulent chicken breast cubes and firm tofu, all skewered alongside tender scallion whites, this dish delivers a perfect balance of flavors and nutrition. Marinated in a savory blend of soy sauce, mirin, sake, brown sugar, garlic, and ginger, the skewers are grilled to smoky perfection, brushed generously with the homemade yakitori sauce for a caramelized finish. Lightly charred and sprinkled with sesame seeds and fresh scallion greens, this easy yet flavorful Japanese-inspired recipe is ideal for a healthy dinner or a crowd-pleasing appetizer. Ready in just 35 minutes, it’s the ultimate choice for anyone seeking a high protein, low-fat meal that doesn’t skimp on taste. Perfect for grill enthusiasts or anyone looking to explore Japanese cuisine at home!
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Recipe Information
Ingredients
- 500 grams chicken breast
- 200 grams firm tofu
- 60 ml soy sauce
- 60 ml mirin
- 30 ml sake
- 2 tablespoons brown sugar
- 2 cloves garlic
- 1 teaspoon ginger
- 5 pieces scallions (green onions)
- 1 tablespoon sesame seeds
- 1 tablespoon vegetable oil
- 10 pieces bamboo skewers
Instructions
Soak the bamboo skewers in water for at least 10 minutes to prevent them from burning during cooking.
Slice the chicken breast into bite-sized cubes, ensuring uniform size for even cooking.
Press the tofu with a paper towel to remove excess moisture, then cut into small cubes, similar in size to the chicken pieces.
In a small bowl, whisk together the soy sauce, mirin, sake, brown sugar, minced garlic, and grated ginger to create the yakitori sauce.
Separate the white parts of the scallions from the green tops. Chop the white parts into 2-inch pieces and save the green tops for garnish.
Thread the chicken, tofu, and scallion whites alternately onto the soaked skewers, leaving a small gap between each piece for even cooking.
Heat a grill pan or outdoor grill over medium-high heat and lightly grease with vegetable oil.
Place the skewers on the grill and cook for 3-4 minutes per side, brushing with the prepared yakitori sauce frequently, until the chicken is fully cooked and the tofu is lightly charred.
Sprinkle the skewers with sesame seeds and thinly sliced scallion greens before serving.
Serve immediately with additional yakitori sauce on the side, if desired.
Nutrition Facts
Calories |
1373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.6 g | 58% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 13.0 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 4031 mg | 175% | |
| Total Carbohydrate | 64.5 g | 23% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 53.2 g | ||
| Protein | 169.7 g | 339% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 441 mg | 34% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 2136 mg | 45% | |
*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.
