— Any type of mushrooms can be used.
— The skewers can also be cooked in a broiler or an outdoor grill.
— Make sauce and marinate chicken, mushrooms and red peppers.
— Heat a stovetop grill.
— Make rice.
— Skewer and cook kabobs.
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4 pound boneless, skinless chicken breast, 1/4 pound shiitake mushrooms, 1 red bell pepper, 1 small bottle low-sodium soy sauce. 1 small bottle sesame oil, 1 package microwaveable brown rice and 1 small bottle rice vinegar.
Staples: vegetable oil spray, sugar, salt and black peppercorns.
CHICKEN AND SHIITAKE YAKITORI (Japanese Grilled Chicken Skewers)
Recipe by Linda Gassenheimer
Vegetable oil spray
4 tablespoons low-sodium soy sauce
4 tablespoons rice vinegar
4 tablespoons sugar
3/4 pound boneless, skinless chicken breast, cut into 1-inch cubes
1/4 pound shiitake mushrooms (about 8 mushrooms)
1 red bell pepper, cut into 2-inch pieces
Heat a stovetop grill over high heat. Spray with vegetable oil spray. Mix soy sauce, rice vinegar and sugar in a small saucepan. Add chicken, mushrooms and peppers and marinate 5 minutes while making the rice. Reserving the marinade, place chicken, mushroom and red pepper on skewers, alternating until the skewers are full. Leave at least 1/4-inch space between ingredients. Place on stovetop grill and cook 5 minutes turn and cook 5 more minutes.
Bring reserved marinade to a boil and cook 3 minutes. Serve skewers over Sesame Rice and drizzle marinade on top.
Yield 2 servings.
Per serving: 377 calories (17 percent from fat), 7 g fat (1.2 g saturated, 2.5 g monounsaturated), 126 mg cholesterol, 43.1 g protein, 32.9 g carbohydrates, 1.7 g fiber, 1,107 mg sodium.
Recipe by Linda Gasseheimer
1 package microwave brown rice (1 1/2 cups cooked)
1 tablespoon sesame oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2-cup rice and reserve remaining rice for another time. Add oil and salt and pepper to taste. Toss well.
Yield 2 servings.
Per serving: 246 calories (30 percent from fat), 5.2 g fat (1.4 g saturated, 3.2 g monounsaturated), no cholesterol, 4.2 g protein, 38.8 g carbohydrates, 2.4 g fiber, 6 mg sodium.