Dan Churchill

Simple Teriyaki Grilled Chicken Skewers

Dan Churchill
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
Ingredients

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 2 cm pieces

1 tsp sesame seeds

1 courgette (medium) cut into 2cm slices

1 red pepper deseeded & cut into 2cm slices

1⁄2 red onion cut into small wedges

1 spray olive oil

salt & pepper, to taste

2 cups (60g) rocket

Marinade

1⁄4 cup (65ml) soy sauce (or tamari if gluten free)

3 tsp sesame oil

2 tsp honey (rice malt syrup or maple syrup)

1 tsp fresh ginger minced

2 garlic cloves minced

1⁄4 tsp black pepper

Methodbased on 2 servings
1

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.

2

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.

3

Preheat a grill or BBQ on medium heat and toast sesame seeds in a small frypan for a couple of minutes until golden, and set aside.

4

While chicken marinates, spray courgette, pepper and onion with oil and season with salt and pepper and thread through skewers, alternating each vegetable.

5

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.

6

At the same time, cook veggie skewers in a grill pan or on the BBQ (medium heat) for up to 10 minutes, turning halfway.

7

Scatter sesame seeds over chicken and serve with veggie skewers, brown rice and rocket.

Nutritional Informationper serving

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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