Chicken Skewers with Soy-Mirin Marinade

Gluten Free
Dairy Free
Low Fod Map
Health score
35%
Chicken Skewers with Soy-Mirin Marinade
45 min.
4
437kcal

Suggestions


Looking for a delicious and satisfying meal that fits your dietary needs? These Chicken Skewers with Soy-Mirin Marinade are not only gluten-free and dairy-free, but they also adhere to a low FODMAP diet, making them perfect for anyone with specific food sensitivities. Bursting with flavor, this recipe harnesses the perfect balance of savory and sweet from the soy sauce and mirin, creating a marinade that elevates tender, juicy chicken to new heights.

What's more, the vibrant colors of green and red bell peppers not only add a delightful crunch but also bring a nutritional powerhouse to your plate. Whether you're enjoying these skewers for lunch, dinner, or a weekend barbecue, they are sure to impress your family and friends. With a cooking time of only 45 minutes, you can whip up this wholesome dish any day of the week.

Each serving is around 437 calories, with a fantastic protein content, making this meal both hearty and healthy. Perfectly paired with fluffy hot rice, these skewers are a feast for the eyes and the palate. So fire up your grill and get ready to savor every bite of these flavorful chicken skewers!

Ingredients

  • cups rice hot cooked
  • teaspoon sesame oil dark
  • large bell pepper green cut into 8 pieces
  • 0.3 cup soy sauce low-sodium
  • 0.3 cup rice wine sweet ( rice wine)
  • large bell pepper red cut into 8 pieces
  • tablespoons sesame seed toasted
  • 1.5 pounds chicken breast halves boneless skinless cut lengthwise into 1-inch strips

Equipment

  • bowl
  • sauce pan
  • grill
  • skewers
  • wooden skewers

Directions

  1. Combine first 3 ingredients in a large bowl; add chicken to bowl, and toss to coat.
  2. Let stand 15 minutes, turning chicken occasionally.
  3. Prepare grill.
  4. Remove chicken from bag, reserving marinade.
  5. Place marinade in a small saucepan; bring to a boil. Cook until reduced to 1/4 cup (about 5 minutes). Thread chicken and bell peppers on 8 (12-inch) wooden skewers.
  6. Brush skewers with marinade.
  7. Place skewers on grill rack coated with cooking spray. Grill 4 minutes on each side or until done, brushing occasionally with remaining marinade.
  8. Remove from grill; sprinkle with sesame seeds.
  9. Serve with rice.

Nutrition Facts

Calories437kcal
Protein42.1%
Fat17.67%
Carbs40.23%

Properties

Glycemic Index
46.5
Glycemic Load
36.67
Inflammation Score
-9
Nutrition Score
30.500000036281%

Flavonoids

Luteolin
2.18mg
Kaempferol
0.03mg
Quercetin
1mg

Nutrients percent of daily need

Calories:437.49kcal
21.87%
Fat:7.98g
12.28%
Saturated Fat:1.53g
9.57%
Carbohydrates:40.88g
13.63%
Net Carbohydrates:38.23g
13.9%
Sugar:2.88g
3.2%
Cholesterol:108.86mg
36.29%
Sodium:967.21mg
42.05%
Alcohol:3.22g
100%
Alcohol %:0.98%
100%
Protein:42.79g
85.58%
Vitamin C:87.49mg
106.04%
Vitamin B3:19.24mg
96.18%
Selenium:65.12µg
93.03%
Vitamin B6:1.66mg
83.05%
Phosphorus:488.65mg
48.87%
Manganese:0.87mg
43.46%
Vitamin B5:3.13mg
31.27%
Vitamin A:1486.8IU
29.74%
Potassium:927.61mg
26.5%
Magnesium:97.37mg
24.34%
Vitamin B2:0.29mg
17.22%
Copper:0.34mg
16.86%
Zinc:2.2mg
14.7%
Vitamin B1:0.22mg
14.55%
Folate:46.55µg
11.64%
Iron:2.07mg
11.51%
Fiber:2.65g
10.61%
Vitamin E:1.28mg
8.54%
Calcium:73.7mg
7.37%
Vitamin B12:0.34µg
5.67%
Vitamin K:5.52µg
5.26%
Vitamin D:0.17µg
1.13%
Source:My Recipes