Kushiage Skewers

Kushiage Skewers are a delightful Japanese dish featuring skewered and lightly battered vegetables and lean protein, deep-fried to a crispy perfection. This healthy version uses a mix of seasonal vegetables and chicken, making it a satisfying and nutritious dinner option.

Ingredients

• Chicken breast - 200 grams, cut into bite-sized pieces
• Zucchini - 1 medium, sliced into rounds
• Bell pepper - 1 medium, cut into squares
• Shiitake mushrooms - 100 grams, stems removed
• Carrot - 1 medium, cut into thin rounds
• Whole wheat panko breadcrumbs - 50 grams
• Egg - 1, beaten
• All-purpose flour - 30 grams
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Vegetable oil - for frying
• Soy sauce - for serving
• Lemon wedges - for serving

Steps

1. Prepare the ingredients: Cut the chicken, zucchini, bell pepper, shiitake mushrooms, and carrot as specified.
2. In a small bowl, mix the flour with salt and pepper.
3. Dredge each piece of chicken and vegetables in the flour mixture, shaking off excess flour.
4. Dip each floured item into the beaten egg, then roll in the panko breadcrumbs until fully coated.
5. Heat vegetable oil in a deep pan or fryer to 180°C (350°F).
6. Carefully add the skewered pieces (chicken and vegetables) into the hot oil, frying in batches to avoid overcrowding.
7. Fry for about 3-4 minutes or until golden brown and crispy, then remove and drain on paper towels.
8. Serve the Kushiage skewers hot with soy sauce for dipping and lemon wedges on the side.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 120 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

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

Tags