Pre Workout Meal Recipe – Chicken Yakitori Satay Style


This dish is an huge time-saver packed with plenty of flavor. Cook extra, refrigerate and enjoy for a few days. For an ideal pre-workout meal, have it with steamed rice 2-3 hours before exercising. Your fuel tank will be full and your body will have the protein it needs to recover.


Preparation (Serves 6)

In a medium saucepan, whisk together soy sauce, Sherry, sugar, ginger and garlic. Bring to a boil over moderate heat. Reduce heat and simmer for 5 minutes or until sugar is dissolved.

On each wooden skewer, alternate 2 pieces chicken with 3 pieces green onion.

Pour marinade over chicken skewers. Refrigerate for at least 1 hour, but no more than 3. Drain and discard excess marinade.

Heat oven to 425 degrees. Lightly oil or spray sheet pans with oil. Remove skewers from marinade and place on pans. Discard excess marinade. Bake for 4 minutes or until internal temperature of chicken is 165 degrees.


1 1/4 cup soy sauce
1 1/4 cup Sherry
3 oz granulated sugar
1 oz minced ginger root
1/4 oz minced garlic
3/4 lb boneless, skinless chicken breasts, cut into 1-inch pieces
3/4 lb scallions, white part only, sliced into 1 1/2-inch pieces (3 pieces per skewer)
12 wooden skewers, soaked in cold water for 30 minutes
2 tbsp vegetable oil

Nutrition Facts (per serving)

Calories  241

Fat  10.3g

Saturated Fat  2.3g

Cholesterol  75mg

Sodium  535mg

Carbohydrate  8.2g

Fiber  1.5g

Protein  26.2g

Calcium  57mg


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