Heart-Healthy Yakitori

Experience the irresistible flavors of Japan with this Heart-Healthy Yakitori recipe, a guilt-free twist on the traditional Japanese street food. Made with tender, marinated chunks of boneless, skinless chicken breast and a flavorful blend of low-sodium soy sauce, mirin, rice vinegar, and honey, this dish is packed with umami goodness without compromising your health goals. Grilled to perfection and lightly caramelized, these skewers are then garnished with fresh green onions and optional sesame seeds for a stunning presentation. Perfect for a quick dinner or an elegant party appetizer, this yakitori pairs beautifully with steamed vegetables or brown rice for a balanced, nutrient-rich meal. Easy to prepare in just 35 minutes, this recipe is ideal for those seeking a heart-healthy, low-fat, and high-protein option that doesn’t skimp on taste.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken breast
• 60 ml low-sodium soy sauce
• 30 ml mirin (Japanese sweet rice wine)
• 15 ml rice vinegar
• 15 ml honey
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 5 ml sesame oil
• 2 stalks green onions (scallions), chopped
• 1 teaspoon sesame seeds (optional)
• 8 skewers bamboo skewers

Directions

Step 1

Soak the bamboo skewers in water for at least 30 minutes to prevent them from burning when grilling.

Step 2

Cut the boneless, skinless chicken breast into bite-sized pieces (about 2 cm cubes). Set aside.

Step 3

In a mixing bowl, combine low-sodium soy sauce, mirin, rice vinegar, honey, minced garlic, grated ginger, and sesame oil. Whisk well to form the marinade.

Step 4

Reserve 2 tablespoons of the marinade for brushing during grilling. Add the chicken pieces to the remaining marinade, toss to coat, and let them marinate in the refrigerator for 15-20 minutes.

Step 5

Preheat a grill or grill pan to medium heat. Lightly oil the grates to prevent sticking.

Step 6

Thread the marinated chicken pieces onto the soaked bamboo skewers, ensuring pieces are spaced slightly apart for even cooking.

Step 7

Grill the skewers for 10-15 minutes, turning frequently and brushing with the reserved marinade occasionally, until the chicken is cooked through and slightly caramelized on the outside.

Step 8

Remove the skewers from the grill and transfer to a serving plate. Garnish with chopped green onions and sesame seeds, if desired.

Step 9

Serve hot as a main dish or with a side of steamed vegetables or brown rice for a complete, heart-healthy meal.

Nutrition Facts

Serving size	746.9 grams (746.9g)

Amount per serving	% Daily Value*
Calories	1059

Total Fat 24.30g	31%
Saturated Fat 5.90g	30%
Polyunsaturated Fat 2.00g
Cholesterol 425mg	142%
Sodium 2393mg	104%
Total Carbohydrate 35.40g	13%
Dietary Fiber 1.40g	5%
Total Sugars 26.40g
Protein 164.70g	329%

Vitamin D 25IU	125%
Calcium 118mg	9%
Iron 8mg	43%
Potassium 1416mg	30%

*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.

Source of Calories

Fat: 21.5%

Protein: 64.6%

Carbs: 13.9%