Loved the delicious recipes the chefs prepared at the Pronamel Kitchen? Or maybe you couldn't come along to the healthy cooking demonstrations at The Vitality Show? Either way, you don't want to miss out on these healthy video recipes.
A traditional chicken yakitori with a crisp cabbage salad for a healthy but tasty meal that is simple and quick to prepare. Trying to watch your carbs intake? Try it as a soup instead and maybe add a little heat…
Preparation Time: 15 – 30 minutes
Cooking Time: 10 minutes
Ingredients & equipment
60ml sake rice wine
60ml dark soy sauce
2 tbs mirin (a sweeter rice wine)
2 tbs caster sugar
2 tsp finely grated ginger
8 (about 800g) chicken thigh fillets, cut into 2cm pieces
Ground white pepper
1 bunch baby leeks or spring onions, washed, trimmed and cut into 3cm pieces
Steamed sushi rice
Cabbage and sesame salad:
½ baby Chinese leaf cabbage, finely shredded
1 carrot, peeled, cut into matchsticks
A generous handful of shelled fresh soy beans
3 tsp toasted sesame seeds
1 tsp sesame paste
2 tsp soy sauce
|1||Combine sake, soy sauce, mirin, sugar and ginger in a medium saucepan; place over medium heat. Bring to a simmer. Cook, stirring occasionally, for 2-3 minutes or until sauce thickens slightly. Remove from heat and set aside to cool slightly.|
|2||Combine the chicken and half the sake mixture in a bowl. Season with ground white pepper. Place in the fridge for 15 minutes to marinate.|
|3||Meanwhile, to make the salad, combine the Chinese leaf, carrot and sesame seeds in a bowl. Combine the sesame paste and soy sauce in a jug and drizzle over salad. Gently toss with the soy beans to combine.|
|4||Thread the chicken pieces and leek alternately onto the skewers.|
|5||Preheat a grill on high. Place chicken skewers on an oven tray. Cook under grill, turning occasionally, for 5-6 minutes or until brown all over and cooked through.|
|Divide salad among serving plates. Serve with skewers, remaining sauce and steamed rice if desired. Grate a little of the lime over the dish.
You can also add a little coriander, but don't tell any of your Japanese friends!
|Another option if you want to lower your carbs intake|
|Instead of the rice (which is optional anyway), prepare a packet of Miso soup mix and add a little chilli or lots of black pepper to taste. Drop the cabbage into the soup for about 30 seconds – you want it blanched and still crispy but not raw. Using a slotted spoon take the cabbage out and pile it into the bottom of your bowl, arranging the other ingredients on top of it. Squeeze a little Yuzu juice over the top (not too much – we're watching our acid levels) and again a grating of the skin. I'd definitely scatter a little coriander over the resulting broth and if you like stronger tastes and a pan-asian feel add some toasted sesame seeds and cashew nuts. Feeling brave? Add a little thinly sliced, de-seeded chilli.|
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Drink acidic drinks, for example soft and fizzy drinks, quickly. Don't swish them around or hold them for long periods in your mouth.
Use a straw angled towards the back of your mouth, away from your teeth, when drinking acidic drinks.