Description
These Healthy Teriyaki Chicken Skewers feature tender, marinated chicken breast or thighs grilled to perfection with colorful bell peppers, red onion, and fresh pineapple. The homemade teriyaki sauce is a flavorful blend of low-sodium soy sauce, brown sugar, honey, garlic, and ginger, thickened with cornstarch for a delightful glaze. Perfect for a nutritious and satisfying meal, these skewers are easy to prepare and ideal for grilling season.
Ingredients
Scale
Chicken and Vegetables
- 1 to 1½ lb boneless, skinless chicken breast or thighs
- 2 bell peppers, any color
- 1 red onion
- 2 to 3 cups fresh pineapple, diced
Teriyaki Sauce
- 1 cup water
- ¼ cup low sodium soy sauce (or coconut aminos for gluten free)
- ¼ cup packed brown sugar
- 1½ Tbsp honey (more if desired)
- 3 cloves garlic, minced
- ½ tsp ginger powder or fresh ginger
- 1 Tbsp cornstarch (or arrowroot for gluten free)
- 3 Tbsp water (to make a slurry with cornstarch)
- 1½ tsp red pepper flakes (optional)
- 1½ Tbsp white sesame seeds (optional)
Instructions
- Make Teriyaki Sauce: In a medium saucepan, combine 1 cup of water, brown sugar, soy sauce, honey, minced garlic, and ginger powder. Bring the mixture to a gentle simmer over medium heat, stirring occasionally.
- Thicken Sauce: In a small bowl, whisk the cornstarch and 3 tablespoons of water to create a slurry. Lower the heat on the saucepan, then gradually whisk the slurry into the simmering sauce. Continue whisking until the sauce thickens, approximately 3-5 minutes.
- Add Seeds and Spices: Once thickened, stir in white sesame seeds and red pepper flakes if using. Remove the sauce from heat and let it cool. If it becomes too thick, thin with a bit of water.
- Separate Sauce Portions: Reserve about ⅓ cup of the cooled teriyaki sauce for marinating the chicken, ¼ cup for brushing while grilling, and keep the remaining for serving or additional meals.
- Prepare Chicken for Marinade: Cut the chicken into 1 to 1.5-inch cubes. Place the pieces in a large container and pour the reserved ⅓ cup of teriyaki sauce over them. Allow the chicken to marinate for at least 10-20 minutes, up to 24 hours in the refrigerator for maximum flavor.
- Prep Vegetables and Pineapple: Cut the bell peppers (discarding seeds and stem), red onion, and pineapple into similarly sized pieces suitable for skewering.
- Assemble Skewers: Thread chicken cubes, bell peppers, red onion, and pineapple alternately onto skewers, distributing ingredients evenly.
- Preheat Grill: Heat the grill to medium-high heat and clean the grates to prevent sticking. Have the reserved ¼ cup teriyaki sauce ready for brushing.
- Grill Skewers: Place the kabobs directly on the hot grill. Cook undisturbed for 5 minutes to develop grill marks, then turn to the next side. Continue rotating every few minutes for a total cooking time of 12 to 18 minutes, or until the chicken reaches an internal temperature of 165ºF.
- Brush with Sauce: Each time you turn the skewers, brush them generously with the reserved teriyaki sauce to keep them moist and flavorful.
- Serve: Remove skewers from the grill and serve immediately over rice or your favorite side dishes, with extra teriyaki sauce for dipping or drizzling. Enjoy your healthy, grilled teriyaki chicken skewers!
Notes
- Use a digital meat thermometer to ensure chicken is cooked safely to 165ºF internal temperature.
- For gluten-free version, substitute low sodium soy sauce with coconut aminos and cornstarch with arrowroot powder.
- Marinate chicken up to 24 hours for deeper flavor absorption.
- If you do not have a grill, these skewers can be cooked under a broiler or on a grill pan on the stovetop.
- Adjust honey and brown sugar quantities to taste if you prefer a sweeter or less sweet sauce.
Nutrition
- Serving Size: 1 serving (about 3 skewers)
- Calories: 320 kcal
- Sugar: 10 g
- Sodium: 450 mg
- Fat: 5 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 2 g
- Protein: 35 g
- Cholesterol: 70 mg
