Chicken Sweet Potato Skewers (Yakitori)
Nutritional values
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 20 g | (80 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 11.6 mg | (97 %) | ||
| Vitamin K | 10.6 μg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.7 mg | (148 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 669 mg | (17 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 267 mg | |||
| Cholesterol | 137 mg | |||
| Complete sugar | 24 g |
Ingredients
- For the marinade
- 5 Tbsps dark soy sauce
- 1 Tbsp lemon juice
- 4 Tbsps sugar
- 2 Tbsps Mirin
- For the skewers
- 6 ozs Sweet potato
- salt
- 12 ozs Chicken breasts (2 breasts)
- 2 scallions
- ½ yellow Bell pepper
- 9 ozs shrimp
- 1 Tbsp lemon juice
- 1 egg white
- white peppers
- vegetable oil (for baking sheet)
Kitchen utensils
Preparation steps
Place all marinade ingredients in a saucepan and bring to a boil while stirring. Set aside and let cool. Preheat the oven to 200°C (approximately 400°F). Place the bamboo skewers in warm water. Peel sweet potatoes, cut into pieces or slices and parboil for 10 minutes in boiling salted water. Rinse in cold water and drain. Cut the chicken breasts into bite-sized pieces and mix in a bowl with the sweet potatoes and the marinade. Marinate for approximately 30 minutes. Cut scallions into pieces. Rinse the bell pepper, cut in half, remove seeds and cut into pieces.
Rinse the shrimp, drain, chop and then puree with lemon juice and egg white. Season with salt and pepper. Shape mixture into 8 balls with 4 cm (approximately 1 1/2 inch) diameter and place on 4 skewers alternating with sweet potatoes, scallions and bell pepper pieces. Place the chicken on remaining 4 skewers with the remaining sweet potatoes, scallions and bell pepper pieces. Place the skewers on a baking sheet brushed with oil and cook for about 20 minutes in the preheated oven, turning occasionally. Remove from oven, arrange on plates and serve.
