Chicken Yakitori

This chicken dish is popular even with people who don’t usually eat Japanese food, and the best part is that it’s easy to prepare at home.

  • 1 pound skinless and boneless chicken breast
  • 2 tablespoons soy sauce
  • 1 tablespoon mirin or dry sherry
  • 2 teaspoons minced ginger
  • 1 teaspoon vegetable oil
  • 1 teaspoon sugar
  • 2 cloves garlic, minced

 

  1. Cut the chicken into 1-inch cubes.
  2. In a large bowl, stir together the soy sauce, mirin, ginger, oil, sugar, and garlic. Add the chicken and let stand 20 minutes or longer in the refrigerator.
  3. Preheat broiler. String the chicken on eight 6-inch skewers. Cook 2 to 3 minutes or until chicken is browned. Brush with any remaining marinade and cook on second side until cooked through.

 

SERVES

Diabetic Exchanges: 4 very lean meat; ¼ fat

REDUCED PROTEIN: Substitute a 15-ounce cake of firm tofu, cut into cubes, for the chicken.

Diabetic Exchanges: ½ bread; 2¼ lean meat; ¼ fat

REDUCED SODIUM: Use low-sodium soy sauce.

Diabetic Exchanges: ¼ bread; 3½ very lean meat; ¼ fat

MENU SUGGESTIONS: Miso Soup; Sesame Snow Pea Salad (page 292); Brown or Converted

Long Grain White Rice; Fresh Peach Slices

Grilled Chicken Kebabs with Lemon, Thyme, and Rosemary

The vegetables take longer to grill than the chicken so I string them on separate skewers. I serve one vegetable skewer and one chicken skewer to each person. These kebabs are just as good served cold. When I use wooden skewers for this recipe I soak them in water at least one hour to prevent them from burning. But don’t worry if they do char, it won’t affect the food.

  • 1 pound skinless and boneless chicken breast
  • 1½ tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • 2 cloves garlic, minced
  • ½ teaspoon finely chopped fresh rosemary or ¼ teaspoon dried rosemary
  • ¼ teaspoon chopped fresh thyme leaves or ¹⁄8 teaspoon dried thyme
  • ¹⁄8 teaspoon ground black pepper
  • 1 cup red and/or green bell pepper cubes (1-inch pieces)
  • 1 medium onion, cut into 8 wedges
  • Salt to taste

 

  1. Cut the chicken breast into 1-inch cubes.
  2. In a large bowl, combine the lemon juice, olive oil, mustard, garlic, rosemary, thyme, and pepper. Add chicken and vegetables; toss until coated. Sprinkle with salt, if using, and let stand 20 minutes or longer in the refrigerator. String the chicken pieces on four 6-inch or 8-inch skewers and the vegetables on four 8-inch skewers.
  3. Preheat grill or broiler. Line a pan with foil and grease with oil. Place the vegetable skewers in the pan and cook 4 minutes. Turn the vegetable kebabs and add the chicken kebabs to the pan. Cook the chicken 2 to 3 minutes per side or until cooked through and no longer pink in the middle (don’t turn the vegetable kebabs when you turn the chicken).

 

SERVES

Diabetic Exchanges: 3¾ very lean meat; ¾ vegetable; ¾ fat

REDUCED PROTEIN: Use only half the chicken; increase red peppers to 2 cups and add 2 cups sliced zucchini.

Diabetic Exchanges: 2 very lean meat; 1 vegetable; ¾ fat

 

Chicken Brochette with Orange Marmalade and Sherry Marinade

Try to find metal skewers that are square instead of round—the chicken and vegetables will stay in place better. Don’t make the mistake of turning the cooked brochettes with your unprotected hands—the metal skewers get HOT!!! Use potholders, no matter how clumsy they may feel.

  • 1¼ pounds skinless and boneless chicken breast
  • 1 medium mild onion (about 10 ounces), such as Vidalia or Wala Wala
  • ¹⁄³ cup sweet orange marmalade, divided
  • 1 tablespoon dry sherry, divided
  • 1 teaspoon Dijon mustard
  • ¾ teaspoon low sodium soy sauce, divided
  • 1 clove garlic, minced
  • ¼ teaspoon ground ginger
  • Salt and pepper to taste

 

  1. Cut the chicken and onion into 1½-inch chunks.
  2. In a large bowl, stir together ¼ cup of the marmalade, 2 teaspoons of the sherry, the mustard, ½ teaspoon of the soy sauce, garlic, and ginger. Add the chicken and toss with the marinade. Add the onion and toss to coat. Let stand at least 20 minutes or longer in the refrigerator.
  3. Heat grill or broiler.
  4. String the onion and chicken pieces alternately onto four 12-inch skewers; brush with the marinade; sprinkle with salt and pepper if desired. Place the skewers on the grill or across the top edges of a 9-by-13-inch baking pan lined with foil. Cook the chicken 4 inches from the heat  4 minutes per side until the chicken is cooked through.
  5. While the chicken is cooking, in a small bowl combine the remaining orange marmalade (1 tablespoon plus 1 teaspoon), 1 teaspoon sherry, and ¼ teaspoon soy sauce. Microwave on high for 30 seconds or until the marmalade has melted. Using a clean basting brush, brush the cooked brochettes with the heated glaze. (If you do not have a microwave, just combine the glaze in a small saucepan and bring to a boil over high heat.)

 

SERVES (1 skewer per person)

Diabetic Exchanges: 1 other carbohydrate; 4¾ very lean meat; 1 vegetable

REDUCED PROTEIN/SODIUM: Use only ¾ pound chicken breast; omit soy sauce. Prepare recipe as written. Add peeled sweet potato (12 ounces), cut into pieces, and 1 large green bell pepper (10 ounces), cut into pieces, to the marinade with the chicken and onion. String the vegetables alternately on skewers with the chicken pieces. Cook as directed above.

Diabetic Exchanges: 1 bread; 1 other carbohydrate; 2¾ very lean meat; 2 vegetable

 

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