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


If you're looking for a delicious and healthy meal option that doesn't compromise on flavor, these Chicken Skewers with Soy-Mirin Marinade are sure to please. This gluten-free, dairy-free, and low FODMAP dish is perfect for anyone trying to maintain a balanced diet without sacrificing taste. The combination of tender chicken, colorful bell peppers, and a savory marinade creates a delightful skewered feast that's packed with flavor.

Imagine juicy, marinated chicken grilled to perfection, served alongside fluffy rice and finished off with a sprinkle of toasted sesame seeds. In just 45 minutes, you can whip up this appetizing meal, making it a fantastic choice for lunch or dinner. Whether you're hosting a summer barbecue or simply looking to surprise your family with a new recipe, these skewers are incredibly versatile and easy to prepare.

The marinade, made from low-sodium soy sauce and mirin, infuses the chicken with a sweet and salty depth that enhances every bite. Plus, the vibrant green and red bell peppers add a satisfying crunch and a pop of color to your plate. So fire up that grill, gather your loved ones, and get ready to enjoy a delightful meal that not only satisfies your taste buds but also keeps you on track with your dietary needs!

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