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Healthy Teriyaki Chicken Skewers Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4 from 32 reviews
  • Author: Bara
  • Prep Time: 10 minutes
  • Cook Time: 18 minutes
  • Total Time: 28 minutes
  • Yield: 4 servings
  • Category: Main Course
  • Method: Grilling
  • Cuisine: Asian

Description

These Healthy Teriyaki Chicken Skewers combine tender, marinated chicken with vibrant bell peppers, pineapple, and red onions, all grilled to perfection and brushed with a sweet and savory homemade teriyaki sauce. Perfect for a flavorful and nutritious meal, this recipe offers a balanced combination of protein and veggies with a delicious glaze that can be served over rice or your favorite side dishes.

Ingredients

Chicken and Vegetables

  • 1-1½ lb chicken breast or thighs, boneless and skinless, cut into 1-1.5 inch cubes
  • 2 bell peppers (any color), seeded and cut into pieces
  • 1 red onion, cut into pieces
  • 2-3 fresh pineapples, diced

Teriyaki Sauce

  • 1 cup water
  • ¼ cup low sodium soy sauce or coconut amino acids (for gluten free)
  • ¼ cup packed brown sugar
  • 1½ tablespoons honey (more if desired)
  • 3 cloves garlic, minced
  • ½ teaspoon ginger powder or fresh ginger
  • 1 tablespoon cornstarch or arrowroot powder (for gluten free)
  • 3 tablespoons water (to make slurry)
  • 1½ teaspoons red pepper flakes (optional)
  • 1½ tablespoons white sesame seeds (optional)

Instructions

  1. Make Teriyaki Sauce: In a medium saucepan, combine 1 cup water, brown sugar, low sodium soy sauce, honey, minced garlic, and ginger powder. Bring the mixture to a gentle simmer over medium heat, stirring occasionally to dissolve the sugar.
  2. Thicken Sauce: In a small bowl, whisk together cornstarch (or arrowroot) and 3 tablespoons water to form a slurry. Lower the heat to medium-low and gradually whisk the slurry into the simmering sauce. Continue whisking until the sauce thickens to your desired consistency, usually about 3-5 minutes.
  3. Add Finishing Touches to Sauce: Once thickened, stir in sesame seeds and red pepper flakes, if using. Remove the saucepan from heat. If the sauce becomes too thick, thin it with a little water. Allow the sauce to cool.
  4. Prepare Marinade: Reserve about ⅓ cup of the cooled teriyaki sauce for marinating the chicken and a separate ¼ cup for brushing the skewers while grilling. The remaining sauce can be served or saved for later use.
  5. Marinate Chicken: Place the cubed chicken into a large container and pour the reserved ⅓ cup teriyaki sauce over it. Mix well to coat all pieces evenly. Marinate for at least 10-20 minutes, or up to 24 hours for more flavor.
  6. Prepare Skewers: Cut bell peppers, pineapple, and red onion into pieces roughly equal in size to the chicken cubes. Thread the marinated chicken, vegetables, and pineapple alternately onto skewers, setting them aside once assembled.
  7. Preheat Grill: Turn the grill on to medium-high heat and clean the grates to prevent sticking. Keep the reserved ¼ cup teriyaki sauce ready for brushing.
  8. Grill Skewers: Place the kabobs directly on the hot grill. Cook for 5 minutes without moving, then rotate to the next side. Continue turning every few minutes to achieve grill marks and ensure even cooking. Total grilling time is about 12-18 minutes, but monitor closely and adjust as needed.
  9. Brush With Sauce: Each time you turn the skewers, brush them liberally with the reserved teriyaki sauce to build layers of flavor and keep the chicken moist.
  10. Check Doneness: Cook until the chicken reaches an internal temperature of 165°F (74°C), ensuring it is safe to eat and juicy.
  11. Serve: Remove the skewers from the grill and serve immediately. Enjoy them over steamed rice or your favorite side dishes, with extra teriyaki sauce on the side if desired.

Notes

  • If you prefer gluten free, substitute soy sauce with coconut aminos and cornstarch with arrowroot powder.
  • Marinating the chicken longer (up to 24 hours) intensifies the flavor and tenderness.
  • To prevent skewers from burning, soak wooden skewers in water for 30 minutes before assembling.
  • Adjust the amount of honey or brown sugar according to your desired sweetness level.
  • Red pepper flakes add a nice hint of spice but can be omitted for a milder flavor.
  • This recipe works well on a stovetop grill pan if you don’t have an outdoor grill.
  • Always check the internal temperature of chicken to ensure safety and optimal juiciness.

Find it online: https://yumbara.com/healthy-teriyaki-chicken-skewers-recipe/