について Yakitori (Negima)
Grilled chicken and green onion skewers with tare or salt
How to Make Yakitori (Negima) – Traditional & Healthy Version
Yakitori (Negima) is a beloved Japanese street food made with tender pieces of chicken and crisp negi (Japanese long green onion), skewered and grilled to perfection. With roots in izakaya (Japanese gastropubs) and yatai stalls, this dish captures the essence of Japan’s casual yet refined culinary culture. The savory-sweet tare glaze enhances the umami flavor, making Yakitori (Negima) both comforting and deeply satisfying. Perfect for snacking or as a light meal, Yakitori (Negima) offers a harmonious combination of protein-rich chicken and aromatic negi, balanced by the caramelized notes from grilling over charcoal. The presentation is simple yet elegant, reflecting Japan’s attention to detail and seasonality—fresh negi is at its best in spring and autumn. Enjoyed by all ages, this dish is an excellent introduction to authentic Japanese cuisine, with a focus on fresh, wholesome ingredients and minimal fat.
材料(2 skewers (approx. 120g cooked chicken and negi)分)
- 200g Chicken thigh (Boneless, skinless; tori)
- 2 stalks Negi (Japanese long green onion) (Can substitute with leek or scallion)
- 2 tbsp Soy sauce (Shoyu)
- 1 tbsp Mirin (Sweet rice wine)
- 1 tbsp Sake (Japanese rice wine)
- 1 tsp Sugar (White granulated)
- 1/4 tsp Salt (Sea salt, to taste)
- to taste Freshly ground black pepper - オプション
- 4 pieces Bamboo skewers (Soaked in water 30 min)
- for garnish Shichimi togarashi (Japanese seven-spice blend) - オプション
作り方
- 1
Soak bamboo skewers in water for at least 30 minutes to prevent burning.
30 minutes (passive)
This step is essential for grilling and can be done in advance.
- 2
Cut chicken thigh into bite-sized pieces, about 2.5 cm cubes. Slice negi into 2-3 cm lengths.
5 minutes
Uniform pieces ensure even cooking and better presentation.
- 3
Thread chicken and negi alternately onto soaked skewers, starting and ending with chicken.
5 minutes
Press pieces closely together for juicier yakitori.
- 4
In a small saucepan, combine soy sauce, mirin, sake, and sugar. Simmer over medium heat for 3-4 minutes until slightly thickened; set aside as tare sauce.
5 minutes
Do not boil the tare too long—just enough to dissolve sugar and thicken slightly.
この料理が健康的な理由
This healthy Yakitori (Negima) recipe avoids deep-frying and uses grilling, which reduces fat and preserves nutrients. Using fresh, seasonal negi boosts the vitamin and mineral content, while the simple tare glaze keeps sodium and sugar in check. Portion control is easy with skewers, and the focus on whole ingredients makes it suitable for calorie-conscious eaters.
Yakitori (Negima) is high in lean protein from chicken thigh, supporting muscle health and satiety. Negi (Japanese long green onion) provides dietary fiber, vitamin C, and antioxidants, while the tare sauce is used sparingly for flavor. This dish is naturally low in carbohydrates and moderate in fat, particularly when using skinless chicken. Mirin and sake add depth without excess sugar or calories, making this a balanced, nutrient-dense snack or light meal.
プロのヒント
- 💡Tip 1: Marinate chicken pieces briefly in half the tare before skewering for extra flavor.
- 💡Tip 2: Use fresh, in-season negi for maximum aroma and sweetness.
- 💡Tip 3: Serve with a side of tsukemono (Japanese pickles) for a refreshing contrast.
保存と提供
Yakitori is best enjoyed fresh but can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in a toaster oven or grill to maintain texture.
最適な提供方法: Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 180.0 kcal |
| タンパク質 | 18.0 g |
| 炭水化物 | 3.0 g |
| 総脂質 | 10.0 g |
| 食物繊維 | 0.0 g |
