Gourmet

Yakitori – Healthy Japanese Home Cooking

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I’ve put together a series of tasty recipes for healthy Japanese dishes that are simple to make, wherever in the world you might be. I hope you’ll enjoy mastering Japanese home cooking while learning how to use ingredients that are good for health and beauty.

YAKITORI



yakitoriYakitori is a dish in which pieces of chicken are threaded onto skewers and cooked on a charcoal grill to give them a mouthwatering aroma. Japan is home to many delicious restaurants that specialize in yakitori, priding themselves on their tasty chicken and their own unique sauce.

However, if you don’t mind missing out on the charcoal grill, it’s easy to cook delicious yakitori at home as well. Cooking the meat slowly draws out the fat from the meat, making it a very healthy choice. Combining the meat with a range of vegetables means that it’s great for health and beauty, so this dish is even ideal for those on a diet.

skewersShichimi chili pepper is an indispensable accompaniment to yakitori. It’s a Japanese spice blend whose ingredients include ground chili pepper, sesame, ground sansho pepper, and mandarin orange peel. It also goes well with meat, fish, and soups, so it makes a great souvenir of any trip to Japan.

ShichimiYou’ll be amazed how tender and juicy home-cooked yakitori can be. Once you get used to cooking it, you can also try it with chicken wings, liver, and your favorite vegetables.

Ingredients (Serves 2)



Ingredients・Chicken thigh 1
・Leek Half
・Asparagus 2-3
・Bell peppers 2
・Quail eggs (boiled) 4
・Shiitake mushrooms 4
・Bacon 2 slices
・Soy sauce 5 tablespoons
・Mirin 5 tablespoons
・Sake 2 tablespoons
・Sugar 2 tablespoons
・Oil As needed
・Salt As needed
・Shichimi chili pepper As needed
(If unavailable, mild ground chili pepper and sesame seeds can be substituted)
・Lemon (if you have one to hand) As needed

Method



1. Cut the ingredients into bite-sized pieces. The chicken will be more tender if you sprinkle the meat with some additional sake and massage it in.

Method12. Once cut up, thread the ingredients onto skewers. Feel free to combine them however you wish. Asparagus is delicious when wrapped in bacon before being placed on the skewers. You can place vegetable pieces between the pieces of meat.

Method23. Place the soy sauce, mirin, sake, and sugar in a frying pan and heat gently to make the sauce.

Method34. Brush a ridged grill pan with oil, then arrange the skewers on it and grill them. Cook on a medium heat. To ensure that they don’t burn, keep turning them as you cook them thoroughly. Using a ridged grill pan gives the ingredients a mouthwatering aroma, while using the grill in an oven or on a gas stove will result in plumper, juicier meat.

Method45. Once the ingredients are about 80% cooked, brush each skewer liberally with the sauce and then give the skewers a thorough grilling to finish.

Method56. Eat the skewers with shichimi chili pepper or with some lemon juice squeezed over, according to your preference.

yakitori2yakitori3TEXT,PHOTO/SUGI AKATSUKI see all recipes

Profile:SUGI AKATSUKI
Graduate of the University of Tokyo. Researches culinary culture and foods that promote longevity and beauty. Studied basic medical science and life science at university. After studying organic food and Kushi macrobiotics, she began to conduct culinary research independently. Her motto is “simple ways to stay beautiful.” Her specialty is healthy dishes ideal for the busy woman of today. She also teaches yoga and has a popular blog(http://saqai.com/).

スギアカツキ
食文化研究家、長寿美容食研究家。東京大学農学部卒業後、同大学院医学系研究科に進学。基礎医学、栄養学、発酵学、微生物学などを学ぶ。現在、世界中の食文化を研究しながら、各メディアで活躍している。女子SPA!連載から生まれた海外向け電子書籍『Healthy Japanese Home Cooking』(英語版)好評発売中。Instagram:@sugiakatsuki/Twitter:@akatsukinohana




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