について Yakitori (Tsukune)
Grilled chicken meatball skewers with tare sauce
How to Make Yakitori (Tsukune) – Traditional & Healthy Version
Yakitori (Tsukune) is a beloved Japanese dish featuring grilled chicken meatballs, often served as part of a yakitori menu in izakaya (Japanese pubs). Originating from the streets and festival stalls of Japan, tsukune is enjoyed for its savory, umami-packed flavor and tender texture. The meatballs are typically skewered, brushed with a sweet-savory tare sauce, and grilled over charcoal for an authentic taste. Tsukune is a popular choice for dinner or gatherings, as it is both delicious and visually appealing, especially when beautifully presented on bamboo skewers. This healthy version of Yakitori (Tsukune) uses lean chicken, seasonal vegetables, and a lighter tare sauce to reduce excess calories and fat, without compromising on the signature umami flavor. The recipe highlights traditional Japanese ingredients like shiso leaves, negi (Japanese green onion), and egg for binding, making it a protein-rich, satisfying meal. Perfect for those tracking their macros, Tsukune offers a balance of protein and healthy carbs, making it ideal for a nutritious Japanese dinner. It’s also a fun dish to prepare and share, reflecting the communal nature of Japanese cuisine.
材料(3-4 skewers per person (approx. 120g meat per serving)分)
- 250g Chicken thigh (skinless, minced) (Toriniku)
- 1 Egg (Tamago)
- 2 tbsp Panko breadcrumbs (Japanese breadcrumbs)
- 2 tbsp Negi (Japanese green onion) (Finely chopped)
- 2 Shiso leaf (Finely chopped) - オプション
- 2 tbsp Soy sauce (Shoyu)
- 1 tbsp Mirin (Sweet rice wine)
- 1 tbsp Sake (Japanese rice wine)
- 1 tsp Sugar (For tare sauce)
- 1 tsp Ginger (Grated) - オプション
- 8 Bamboo skewers (Soaked in water)
作り方
- 1
Soak bamboo skewers in water for 30 minutes to prevent burning during grilling.
5 minutes
Use quality bamboo skewers for even cooking and better presentation.
- 2
In a bowl, mix minced chicken, egg, panko, negi, shiso, and ginger. Combine well until the mixture is sticky and cohesive.
5 minutes
Mix vigorously to improve texture and help the meatballs hold together.
- 3
Divide the mixture into 8 portions and form each into oval meatballs. Thread each onto a skewer.
5 minutes
Wet your hands to prevent sticking and shape the meatballs smoothly.
- 4
Prepare the tare sauce: In a small saucepan, combine soy sauce, mirin, sake, and sugar. Simmer for 3-4 minutes until slightly thickened.
5 minutes
Let the sauce cool slightly for better coating.
この料理が健康的な理由
This recipe is a healthy choice because it uses lean chicken, includes nutritious vegetables, and is grilled rather than fried. The tare sauce is made with reduced sugar and sodium, making it suitable for calorie-conscious eaters. The balance of protein, vitamins, and minerals supports overall health, while the use of seasonal Japanese ingredients ensures freshness and optimal nutrition. Perfect for those seeking an authentic, low-fat Japanese dinner.
Yakitori (Tsukune) is rich in lean protein from chicken, making it excellent for muscle repair and satiety. The addition of negi and shiso provides vitamins A and C, while the egg enhances the protein and vitamin D content. The tare sauce uses minimal sugar, keeping calories low. Panko adds texture without excess carbs, and grilling avoids added fats, supporting heart health. This dish is low in saturated fat and provides important minerals like iron and potassium.
プロのヒント
- 💡Tip 1: Use freshly minced chicken for best texture and flavor.
- 💡Tip 2: Soak skewers well to prevent burning.
- 💡Tip 3: Brush sauce multiple times for a deep, glossy finish.
保存と提供
Store cooked Tsukune in an airtight container in the refrigerator for up to 2 days. Reheat gently on a grill or in a microwave before serving. Do not freeze as texture may change.
最適な提供方法: Dinner
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 195.0 kcal |
| タンパク質 | 16.0 g |
| 炭水化物 | 5.0 g |
| 総脂質 | 12.0 g |
| 食物繊維 | 0.0 g |
