Chicken Satay 3-2-1
Prep: 15 mins
Cook: 20 mins
Serves: 4
4
4
A healthy twist on an Indonesian favourite.
2

Ingredients

  • 2 cloves garlic, crushed
  • 1 tsp fresh ginger, grated
  • 3 tsp reduced-salt soy sauce
  • to taste pepper
  • 400 g skinless chicken breast, trimmed of fat, thinly sliced
  • 1 cup rice (uncooked)
  • 2 tbs peanut butter (no added sugar or salt)
  • 1 x 400g can reduced-fat coconut milk
  • spray olive or canola oil spray
  • 2 onions, diced
  • 2 stalks celery, ends trimmed, thinly sliced diagonally
  • 1/2 head cauliflower, cut into florets
  • 2 tsp curry powder
  • 1 Lebanese cucumber, ends trimmed, thinly sliced diagonally

Method

  1. Combine garlic, ginger, soy sauce, pepper and chicken in a small bowl and set aside to marinate.
  2. Prepare rice according to packet instructions.
  3. Spoon peanut butter into a cup with a splash of the coconut milk, stir well to combine then add the rest of the coconut milk and set aside.
  4. Spray a non-stick wok or large frying pan with oil and heat to high. Add half the chicken and stir-fry for 2 minutes until browned but not cooked through. Remove chicken and set aside and repeat with remaining chicken.
  5. Respray pan, add onion and stir-fry for 5 minutes over medium-high heat, stirring often until softened.
  6. Add celery and cauliflower, stir-fry a further 5 minutes.
  7. Sprinkle in curry powder and cook for 1 minute until fragrant.
  8. Add coconut/peanut mix and chicken (including any juices and the leftover marinade) to the pan. Add a splash of water now if you like more sauce. Bring up to a simmer and cook for 2 minutes until heated through.
  9. Divide rice and chicken satay between plates; serve garnished with cucumber slices.

Variations

  • Substitute lean pork, beef or tofu for chicken.
  • Vary vegetables to include any combination of asparagus, baby corn, broccoli, capsicum, carrots, Chinese vegetables, green beans, snow peas or zucchini.
  • Serve with cauliflower ‘rice’.
Serving Suggestion: >To make this dish even lower in saturated fat, use coconut flavoured evaporated milk or skim evaporated milk with a teaspoon of coconut essence. >Cover dish, refrigerate and marinate chicken for as long as time permits, from 5 minutes to overnight.
Comment: *If you need this dish to be gluten free, check the ingredients list on the sauces. Some contain gluten. 1 cup of uncooked rice makes 3 cups of cooked rice.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

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Nutrition Information

per serving per 100g
Energy 2279 kJ 419 kJ
Protein 35.4 g 6.5 g
Fat, total 18.1 g 3.3 g
— saturated 8.5 g 1.6 g
Carbohydrate 55.2 g 10.1 g
— sugars 8.8 g 1.6 g
Sodium 265 mg 49 mg
Fibre 8.4 g 1.5 g

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Comments (2)

  • Avatar

    2onions are way too many!
    anne bradshaw
    Posted on: 15 Aug 20

  • Avatar

    I don't do spicy, but I really liked this recipe nice.
    Fleur Johnson
    Posted on: 09 Mar 19

Rating (1 ratings)

4




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