High Protein Yakitori

Elevate your grilling game with this High-Protein Yakitori recipe, a mouthwatering twist on the Japanese classic! Perfect for health-conscious foodies, this dish combines tender chicken breast and protein-packed firm tofu, all marinated in a luscious homemade yakitori sauce made with soy sauce, mirin, sake, and hints of garlic and ginger. Skewered with charred scallions and brushed to perfection while grilling, each bite bursts with sweet-savory umami flavor. Finished with a sprinkle of sesame seeds and fresh scallion greens, these protein-rich skewers are ideal as a main dish, appetizer, or meal prep option. Ready in just 35 minutes, it's a quick and healthy recipe that's sure to impress your taste buds.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams chicken breast
• 200 grams firm tofu
• 60 ml soy sauce
• 60 ml mirin
• 30 ml sake
• 2 tablespoons brown sugar
• 2 cloves garlic
• 1 teaspoon ginger
• 5 pieces scallions (green onions)
• 1 tablespoon sesame seeds
• 1 tablespoon vegetable oil
• 10 pieces bamboo skewers

Directions

Step 1

Soak the bamboo skewers in water for at least 10 minutes to prevent them from burning during cooking.

Step 2

Slice the chicken breast into bite-sized cubes, ensuring uniform size for even cooking.

Step 3

Press the tofu with a paper towel to remove excess moisture, then cut into small cubes, similar in size to the chicken pieces.

Step 4

In a small bowl, whisk together the soy sauce, mirin, sake, brown sugar, minced garlic, and grated ginger to create the yakitori sauce.

Step 5

Separate the white parts of the scallions from the green tops. Chop the white parts into 2-inch pieces and save the green tops for garnish.

Step 6

Thread the chicken, tofu, and scallion whites alternately onto the soaked skewers, leaving a small gap between each piece for even cooking.

Step 7

Heat a grill pan or outdoor grill over medium-high heat and lightly grease with vegetable oil.

Step 8

Place the skewers on the grill and cook for 3-4 minutes per side, brushing with the prepared yakitori sauce frequently, until the chicken is fully cooked and the tofu is lightly charred.

Step 9

Sprinkle the skewers with sesame seeds and thinly sliced scallion greens before serving.

Step 10

Serve immediately with additional yakitori sauce on the side, if desired.

Nutrition Facts

Serving size	1028.5 grams (1028.5g)

Amount per serving	% Daily Value*
Calories	1373

Total Fat 45.60g	58%
Saturated Fat 8.10g	41%
Polyunsaturated Fat 13.00g
Cholesterol 430mg	143%
Sodium 4031mg	175%
Total Carbohydrate 64.50g	23%
Dietary Fiber 4.60g	16%
Total Sugars 53.20g
Protein 169.70g	339%

Vitamin D 0IU	0%
Calcium 441mg	34%
Iron 7mg	40%
Potassium 2136mg	45%

*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: 30.5%

Protein: 50.4%

Carbs: 19.2%