Kushiage

Kushiage, or Japanese skewered and deep-fried delicacies, are transformed into a healthier version with a variety of colorful vegetables and lean protein. This dish offers a delightful crunch while maintaining a balanced nutritional profile, making it a perfect lunch option.

Ingredients

• Chicken breast - 150 grams, cut into bite-sized pieces
• Zucchini - 1 small, sliced into rounds
• Red bell pepper - 1 small, cut into squares
• Mushrooms - 100 grams, halved
• Carrot - 1 small, cut into thin sticks
• Whole wheat panko breadcrumbs - 50 grams
• Egg - 1 large
• All-purpose flour - 30 grams
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - for frying
• Tonkatsu sauce - for serving

Steps

1. Prepare skewers by soaking wooden skewers in water for 30 minutes to prevent burning.
2. In a bowl, season the chicken pieces with salt and black pepper. Set aside.
3. On each skewer, thread the chicken, zucchini, red bell pepper, mushrooms, and carrot alternately.
4. Set up a breading station with three shallow bowls: one with all-purpose flour, one with beaten egg, and one with panko breadcrumbs.
5. Dredge each skewer first in flour, then dip in the egg, and finally coat with panko breadcrumbs, pressing gently to adhere.
6. In a large skillet, heat enough olive oil over medium heat to cover the bottom of the pan.
7. Fry the skewers in batches, turning occasionally, until golden brown and cooked through, about 4-5 minutes per side.
8. Remove from the skillet and drain on paper towels to remove excess oil.
9. Serve hot with tonkatsu sauce for dipping.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 35 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 150 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in protein from chicken, supporting muscle growth and repair.
• Rich in vitamins and minerals from the variety of vegetables.

Tags