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Chicken Skewers with Teriyaki Sauce

These delicious chicken skewers with teriyaki sauce will take your BBQ game to the next level.

Counts as*

  • Cooked VegetableCounts as a serving of Cooked Vegetable
  • Healthy FatCounts as a serving of Healthy Fat
  • ProteinCounts as a serving of Protein

Suggestion

To complete your meal, add Raw Vegetable and Healthy Carbohydrate in amounts recommended by your meal plan.

Serving Size

Makes 4 servings (400 Calorie Meal)
Makes 3 servings (600 Calorie Meal)

For skewers:

1 orange bell pepper, cored and cut into 1-inch squares
1 red bell pepper, cored and cut into 1-inch squares
16 Cherry tomatoes
1 pound boneless, skinless chicken breast, cut into 1-inch cubes
1 red onion, peeled and quartered
1 zucchini, cut into ½ inch thick slices
1 yellow squash, cut into ½ inch thick slices
Salt and pepper to taste

What to do

Thread the vegetables and chicken onto skewers. Sprinkle with salt and pepper to taste. Place the skewers on an oiled grill over medium-high heat and cook for 5-7 minutes per side, or until cooked through.

For Teriyaki Sauce:

½ cup low sodium soy sauce
¼ cup brown sugar
1½ teaspoons fresh ginger, minced (or ¾ teaspoon ginger powder)
1 teaspoon garlic, minced (or ½ teaspoon garlic powder)
1 tablespoon honey
1 teaspoon sesame oil
3 tablespoons mirin (sweet Japanese cooking wine)
¼ cup water mixed with 3 teaspoons cornstarch

What to do

Combine all ingredients in a small saucepan EXCEPT water/cornstarch mixture; bring to a boil, reduce heat and simmer for about 2 minutes to allow flavors to blend. Add water/cornstarch mixture and continue to cook, stirring until sauce thickens and clears. Can be stored in the refrigerator for up to a week.

Per serving (400 calorie Meal)

Calories: 315
Protein: 31 g
Carbohydrates: 34 g
Fat: 5 g

Per serving (600 Calorie Meal)

Calories: 415
Protein: 41 g
Carbohydrate: 45 g
Fat: 6 g

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