Chicken Yakitori
These delicious Japanese-style bites of chicken speared with green bell pepper and scallions can be assembled in advance and then grilled just before serving. For the best flavour, leave the chicken to marinate for several hours or overnight, and remember to soak the skewers first so they do not burn under the grill.
3 tbsp (45 mL) light soy sauce
3 tbsp (45 mL) sake or dry sherry
1 tbsp (15 mL) toasted sesame oil
1 garlic clove, crushed
1 tbsp (15 mL) finely chopped fresh ginger
2 tsp (10 mL) honey
1 lb (500 g) skinless, boneless chicken breasts, cut into 1-in. (2.5-cm) cubes
1 large green bell pepper, seeded and cut into 30 small cubes
4 large scallions, cut across into 30 pieces
• Party nibbles made with puff pastry are high in fat and calories. These little kebabs, made with lean chicken and vegetables, offer a lower-fat choice and look really appealing.
• Honey, used since ancient times as a sweetener and preservative, has a higher fructose content than sugar, which makes it sweeter. Its higher water content also makes it lower in calories on a gram-for-gram basis. Just be sure to count honey as part of your carbohydrate intake for the day.
- Place the soy sauce, sake, sesame oil, garlic, ginger and honey in a shallow dish and stir together to mix. Add the chicken pieces and spoon the marinade over them. Cover and marinate in the refrigerator for at least 1 hour or overnight.
- Just before cooking, put 30 short wooden skewers in warm water and leave to soak for 10 minutes. Preheat a grill or oven broiler to medium.
- Thread about 2 pieces of chicken onto each skewer, alternating with a piece of pepper and one of scallion, threaded widthwise. Place the kebabs on the grill or broiler rack and cook until tender, turning from time to time and brushing with the marinade, about 10 to 15 minutes. Serve hot.
preparation time 20 minutes, plus at least 1 hour marinating
cooking time 10–15 minutes
makes 30 kebabs
Each serving (two skewers) provides calories 56, calories from fat 18, fat 2 g, saturated fat 0 g, cholesterol 18 mg,
carbohydrate 3 g, fibre 0 g, sugars 2 g, protein 7 g.
Choices per serving: Meat & Alternatives 1, Fat 1⁄2
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
