Medically reviewed in January 2022
Updated on November 18, 2022
This dish is an huge time-saver packed with plenty of flavor. Cook some extra portions, refrigerate, and enjoy for a few days. For an ideal pre-workout meal, have it with steamed rice about 2 to 3 hours before exercising. Your fuel tank will be full and your body will have the protein and carbs it needs to recover.
Ingredients:
- 1 1/4 cup soy sauce
- 1 1/4 cup Sherry
- 3 ounces granulated sugar
- 1 ounces minced ginger root
- 1/4 ounces minced garlic
- 3/4 pound boneless, skinless chicken breasts, cut into 1-inch pieces
- 3/4 pound scallions, white part only, sliced into 1 1/2-inch pieces (3 pieces per skewer)
- 12 wooden skewers, soaked in cold water for 30 minutes
- 2 tablespoons vegetable oil
Preparation: (Serves 6)
- In a medium saucepan, whisk together soy sauce, Sherry, sugar, ginger, and garlic. Bring to a boil over moderate heat. Reduce heat and simmer for 5 minutes or until sugar is dissolved.
- On each wooden skewer, alternate 2 pieces chicken with 3 pieces green onion.
- Pour marinade over chicken skewers. Refrigerate for at least 1 hour, but no more than 3. Drain and discard excess marinade.
- Heat oven to 425 degrees. Lightly oil or spray sheet pans with oil. Remove skewers from marinade and place on pans. Discard excess marinade. Bake for 5 to 6 minutes or until internal temperature of chicken is 165 degrees.
Nutrition Facts (per serving):
Calories 241; fat 10.3g; saturated fat 2.3g; cholesterol 75mg; sodium 535mg; carbohydrate 8.2g; fiber 1.5g; protein 26.2g; calcium 57mg
