Woman Special Series - 500 Calorie Diet 2 2016

YAKITORI CHICKENBROCHETTES### 249CaloriesDinnerServes 2 Ready in 20 mins, plus marinatingQ 3tbsp dark soy sauceQ 2tbsp mirinQ 2tbsp cooking sake or Chinese rice wineQ 1tbsp palm or dark soft brown sugarQ 225g free-range chicken breastQ 4 trimmed spring onions, cut into3cm lengthsQ ½ cucumberQ 1tsp sesame seedsQ 4 small, soaked wooden bamboo ormetal skewersMethod1. Place the soy sauce in a small pan withthe mirin, rice wine and sugar and warmover a low heat, stirring to dissolve the sugar.Increase the heat and simmer for 6-7 mins,until slightly syrupy. Remove from the heatand set aside to cool completely.2. Dice the chicken into small, bite-sizedpieces and place in a dish with two-thirdsof the sauce. Mix well to coat then set asideto marinate for at least 1 hr. Threadthe marinated chicken and the springonion onto skewers then arrange on anon-stick or parchment-lined bakingsheet. Bake in a preheated oven at 190°C,Gas 5, for 8-10 mins, until browned,sticky and cooked through.3. Meanwhile, use a spiralizer to cut thecucumber into long, thin ribbons or usea vegetable peeler to create long ribbons,then cut into more edible-sized lengthsand arrange attractively on serving plates.4. Remove the chicken from the oven thentransfer to the serving plates and servescattered with sesame seeds.Waitrose and some specialitystores now stock bottles ofyakitori sauce. So if you’reshort of time, just replace thishomemade sauce with 3tbspshop-bought yakitori sauceinstead (20 cals per tbsp).Smart tip