Chicken Little, Asian Style

     No, the sky is not falling, I'm just referring to the low Points Plus cost of chicken, especially boneless skinless chicken breasts.  Chicken breasts can be low on the flavor scale but that is also what makes them so versatile - their ability to take on so many flavor profiles.  This chicken's profile is Asian (perhaps more American-Asian),  simple teriyaki marinated grilled chicken strips served with teriyaki-marinated grilled vegetables over jasmine rice.  

     This old favorite that was inspired by the delicious teriyaki take-out we enjoyed while living in the Seattle area over 20 years ago.  Recently I lightened the marinade up a bit by cutting back on the soy and sugar, upping the ginger and adding a touch of heat - and it tastes even better.  Now, if you've ever tried bottled teriyaki sauce/marinade, once you make this simple recipe you will find that stuff a pale and poor substitute!  I hope you take this challenge and give this recipe a try and please let me know what you think.

Teriyaki chicken skewers and grilled veggies over jasmine rice.

Teriyaki Marinade

Ingredients:

• 1/4 cup apple cider vinegar
• 1/2 cup soy sauce (I used lower sodium)
• 1/4 cup brown sugar
• 2 tablespoons of sherry (I use Dry Sack because it's what I have in my frig.  A decent bottle of Spanish sherry - do not buy American! - is usually around $10.  A common one that is good for this recipe is an amontillado.  Sherry keeps well and I use it in stir-fry recipes, trifle, tiramisu - and you can drink it, of course!  It is often drunk before dinner to stimulate the appetite.)
• 3-4 cloves garlic, pressed through a garlic press
• 1-2 inches peeled fresh ginger, finely minced (about 2-3 tablespoons)
• 1/2 teaspoon sriracha sauce

Putting It Together:

     Combine all ingredients in a non-reactive container and stir until sugar is dissolved.  The sherry is key to this recipe and I cannot think of a possible substitute.  If you use fresh ginger infrequently keep it in the freezer in a Ziplock bag.  When you need some just peel a bit, then grate or slice off coins while still frozen and pop it back in the freezer.  The recipe makes about 1-1/4 cups of marinade, enough for 2-4 boneless chicken breasts.  Since I usually use only two breasts, I pour off about 1/3-1/2 cup into a second bowl and reserve it in the frig for marinated grilled vegetables.

     For best tasting results I do not recommend using whole (boneless or bone-in) breasts.  I've found that thinner strips rather than chunks of chicken make for a more intense flavor since the marinade doesn't penetrate the interior of the meat.  I cut each breast in half then halve each half.  The chicken is best when marinated overnight (24 hours) in the frig.  Skewer the meat before grilling.

Time to push the chicken into it's tasty bath.

     Make certain to dunk and move the chicken around to immerse it in the marinade.  The next morning flip the pieces over, dunk and immerse again.  You'll see that the bottom sides (which are now the top) have darkened.  If you plan on marinating and grilling vegetables cut them into large pieces, place them in a Ziplock bag or tightly fitting plastic container.  With this marinade I like bell peppers, sweet onion or green onion, asparagus, thinly sliced carrot, green beans and/or broccoli.

A rainbow of veggies for grilling.

     Whatever vegetables you choose think about cooking time as you cut them.  The carrots are cut very thinly since they are the hardest veggie.  The peppers, asparagus and onion are approximately the same size as they'll cook at about the same rate.  Broccoli florets cook faster than stem pieces so it would be a good idea to make the florets a bit bigger and cut the stems like the carrots.  No, you can't see the broccoli - I went with asparagus this time (that big Costco bag!) but broccoli is so yummy with in this marinade. 

Flip the sealed container back and forth occasionally to redistribute the marinade.

     Pour the reserved marinade over the vegetables, seal the container (or bag, if you trust them) and flip back and forth several times to mix up the veg and disperse the marinade.  Do this a few times during the day.  Marinate in the frig for 5-6 hours.  

Soak wooden skewers for 30 minutes prior to grilling.

      About 30 minutes before you're ready to grill soak the wooden skewers in water.  I'm not a fan of metal skewers.  As the skewers get hot from the grill heat the meat can loosen around the skewer (even more true for veggies) and slide around or off, plus the skewers are just too large to place in the "right" hot or cool place on my grill.  I've always heard that soaking the skewers for 30 minutes stops them from burning.  It would be more accurate to say stop them from burning more as they do burn.  My main reason for soaking them is that the chicken releases better from the wood once cooked.  Thread the marinated chicken strips on the soaked skewers and place on a wire rack for a few minutes before grilling.  Make certain to oil or spray the chicken and the grill before cooking. 

Ready to spritz with cooking spray.

     If you do not have a grill basket you have a couple options that have worked for me in the past.  If the vegetables are cut in large enough pieces, they may be placed directly on the grill grate; you have more control but it's a fussy and hot job.  Skewering the vegetables after marinating works well, too.  Keep in mind that harder vegetables such as carrots may not cook as well when cut into large pieces without blanching or par-cooking them first.  A grilling screen can be inexpensive and is placed directly atop your grill grates.  But a grill basket is my favorite method and I have been through several different types.  My current stainless steel one from William Sonoma is my favorite.  At the end of the summer Bed Bath and Beyond and many other stores put them on sale or clearance. 

Grilled vegetables are so delicious!

     Whatever your method make certain to spray or oil the grill grates, grill basket or screen.  If the chicken is sliced thinly it will finish cooking before the veg.  No problem, just let it rest off the heat while the veggies finish.  Of the veg I used, the onion took the most time.  Broccoli would have taken the least.  Shift the finished veg to the coolest spot and the more raw to the hotter.  

     The veggies can also be sauteed inside.  Instead of marinating the veg, just add the marinade towards the end of cooking time.  If you stir a teaspoon or two of cornstarch into the cold marinade before adding it to the pan you will have veggies in a sauce.  

     The marinade can cause the chicken to stick a bit even on an oiled grill.  If you use a grill spatula and scrape under the chicken when it is time to flip them you lessen the chances of leaving the pretty outside on the grate!

This yummy chicken-on-a-stick would also make great appetizers.

     These thin strips of chicken cook quickly, just 5-7 minutes on the grill at a temperature between 350-400.  This marinade is also great with boneless pork and beef.

     The entire marinade recipe totaled a value of 9 Points Plus on Weight Watcher's recipe Builder.  After measuring before and after amounts of marinade I am comfortable adding an extra PP to my chicken and an extra PP to my veggies.  What type and amount of vegetables and protein you use will determine your PP value but I think you could enjoy a delicious meal of chicken, veggies and rice for around 10-12 PPs.