Yakitori (grilled chicken skewers)

Simple to prepare, savory, and low in fat, these skewers make a perfect meal or protein-packed snack.

Chicken yakitori served on a paper napkin with dipping sauce

Written by Kat Barefield, MS, RD. Medically reviewed in September 2023.

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.