Chicken Sate with Ponzu Sauce
To prevent wooden skewers from burning while grilling, soak for 30 minutes in hot water beforehand. Total time: 30 minutes.
4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup packed light brown sugar
1/4 cup sake (rice wine)
1/4 cup rice vinegar
1/4 cup fresh lime juice
2 teaspoons low-sodium soy sauce
1 teaspoon dark sesame oil
1/4 teaspoon crushed red pepper
1 garlic clove, minced
Cooking spray
Prepare grill.
Cut each chicken breast half lengthwise into 4 strips. Combine sugar and remaining ingredients except cooking spray in a small bowl; stir until sugar dissolves. Combine half of sake mixture and all of chicken in a large bowl. Let stand 10 minutes. Reserve remaining sake mixture.
Drain chicken, discarding marinade. Thread 1 chicken strip onto each of 16 (8-inch) skewers. Place chicken on grill rack coated with cooking spray; grill 2 minutes on each side or until done. Serve with remaining sake mixture.
Wine note: This dish calls for a wine that's bold yet refreshing. Dry rosé does this admirably. My pick: a chilled bottle of Chateau Potelle's Riviera Rosé from Paso Robles, California. The 2002 is about $15. -Karen MacNeil
Yield: 4 servings (serving size: 4 skewers and about 1 1/2 tablespoons sake mixture)
CALORIES 267(12% from fat); FAT 3.5g (sat 0.7g,mono 0.5g,poly 0.5g); PROTEIN 39.6g; CHOLESTEROL 99mg; CALCIUM 30mg; SODIUM 216mg; FIBER 0.1g; IRON 1.6mg; CARBOHYDRATE 13.3g
Cooking Light, JULY 2005
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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chicken sate with ponzu sauce
