Yakitori
Good nutritional profile
Japanese grilled chicken thigh and green onion skewers with soy glaze.
Yakitori are Japanese skewers of chicken grilled over charcoal; this negima version alternates skin-on thigh pieces with green onion and glazes them with tare, a reduced sauce of soy sauce, mirin, sake and sugar. Three skewers (150 g) have about 300 kcal, 26 g of protein and 16 g of fat, with 8 g of sugar and about 720 mg of sodium, mostly from the glaze. Salt-seasoned (shio) skewers have no added sugar.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 18g | 32.1% |
| Fat | 11g | 15.7% |
| Carbs | 7.4g | 2.5% |
| Simple Sugars | 2.59g | Estimate |
| Complex Carbs | 4.01g | Estimate |
| Fiber | 0.8g | 3.2% |
| Water | 62g | 2.5% |
| Calories | 200 | 8.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.96 | g | 14.8% |
| Monounsaturated | 4.53 | g | 18.1% |
| Polyunsaturated | 2.31 | g | 17.8% |
| Omega-3 | 0.693 | g | Estimate |
| EPA | 4 | mg | 0.4% |
| DHA | 7 | mg | 0.8% |
| Omega-6 | 1.617 | g | Estimate |
| Trans | 0.06 | g | 3.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 2.95 | mg |
| Vitamin E | 0.36 | mg |
| Selenium | 19.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 33.7 | mcg | 3.7% |
| vitamin B1 | 0.067 | mg | 5.6% |
| vitamin B2 | 0.153 | mg | 11.8% |
| vitamin B3 | 4.19 | mg | 26.2% |
| vitamin B6 | 0.284 | mg | 16.7% |
| vitamin B9 | 14.2 | mcg | 3.5% |
| vitamin B12 | 0.527 | mcg | 22.0% |
| vitamin C | 2.95 | mg | 3.3% |
| vitamin D | 0.09 (4 IU) | mcg | 0.6% |
| vitamin E | 0.363 | mg | 2.4% |
| vitamin K | 48.6 | mcg | 40.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 28 | mg | 2.8% |
| iron | 1.17 | mg | 6.5% |
| magnesium | 28.8 | mg | 7.2% |
| phosphorus | 179 | mg | 25.6% |
| potassium | 309 | mg | 11.9% |
| sodium | 479 | mg | 20.8% |
| zinc | 1.46 | mg | 13.3% |
| copper | 0.08 | mg | 8.9% |
| manganese | 0.13 | mg | 5.7% |
| selenium | 19.2 | mcg | 34.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 485 | mg | 69.3% | 153% |
| Isoleucine | 762 | mg | 54.4% | 128% |
| Leucine | 1371 | mg | 50.2% | 114% |
| Lysine | 1496 | mg | 71.2% | 158% |
| Methionine | 641 | mg | 61.0% | 141% |
| Phenylalanine | 1273 | mg | 72.7% | 157% |
| Threonine | 765 | mg | 72.9% | 155% |
| Tryptophan | 180 | mg | 64.3% | 138% |
| Valine | 799 | mg | 43.9% | 101% |
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Recipe
See full recipeIngredients
- Chicken thighs, boneless, skin-on 600 g
- Negi or thick green onions, white parts 150 g
- Soy sauce 60 ml
- Mirin 60 ml
- Sake 30 ml
- Sugar 1 tbsp
- Shichimi togarashi to serve
Instructions
- 1
Soak 12 bamboo skewers in water for 30 minutes.
- 2
Simmer the soy sauce, mirin, sake and sugar in a small pan for 8-10 minutes, until reduced by about a third and slightly syrupy; this is the tare.
- 3
Cut the chicken into 3 cm pieces and the green onions into 3 cm lengths.
- 4
Thread the chicken and onion pieces alternately onto the skewers, pressing them close together.
- 5
Grill over hot charcoal or under a hot broiler for 8-10 minutes, turning often, until the chicken is almost cooked through.
- 6
Brush or dip the skewers in tare 2-3 times, grilling 1 minute between coats, until glossy and lightly charred.
- 7
Serve hot, sprinkled with shichimi togarashi.