Simple Teriyaki Grilled Chicken Skewers
PREP 45 MIN•COOK 30 MIN
Dan's healthy Chicken Skewers are so simple, they almost grill themselves! With a delicious teriyaki marinade, they're destined to be your go-to barbecue hit.
DF
EF
GF
NF
Number of servings
2
8 bamboo skewers pre-soaked in water
1⁄3 cup (65g) brown rice rinsed
2⁄3 cup (160ml) water
1⁄2 tsp salt
300g skinless chicken breast cut into 1 inch pieces
1 tsp sesame seeds
1 zucchini (medium) cut into 1 inch slices
1 red bell pepper deseeded & cut into 1 inch slices
1⁄2 red onion cut into small wedges
1 spray olive oil
salt & pepper, to taste
2 cups (60g) arugula
Marinade
1⁄4 cup (65ml) soy sauce (or tamari if gluten free)
3 tsp sesame oil
2 tsp honey (brown rice syrup or maple syrup)
1 tsp fresh ginger minced
2 garlic cloves minced
1⁄4 tsp black pepper
Place rice, water and salt in a saucepan and simmer, covered for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
Meanwhile, whisk marinade ingredients together in a shallow bowl. Add chicken and toss well. Cover and refrigerate for at least 30 minutes or up to a few hours.
Preheat a griddle pan or BBQ on medium heat and toast sesame seeds in a small skillet for a couple of minutes until golden, and set aside.
While chicken marinates, spray zucchini, pepper and onion with oil and season with salt and pepper and thread through skewers, alternating each vegetable.
Once chicken has marinated, thread pieces through a skewer and grill for 10 minutes per side or until fully cooked. Chicken should be slightly charred on the outside but tender on the inside.
At the same time, cook veggie skewers in a griddle pan or on the BBQ (medium heat) for up to 10 minutes, turning halfway.
Scatter sesame seeds over chicken and serve with veggie skewers, brown rice and arugula.
Energy (kJ)
1801 kJ / 430 cals
Protein
41 g
Fat
13.1 g
Sat. Fat
2.3 g
Carbs
34.6 g
Sugar
8.9 g
Fiber
4.6 g
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