Healthy Chicken Satay Recipe
- 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
- Combine garlic, ginger, soy sauce, pepper and chicken in a small bowl and set aside to marinate.
- Prepare rice according to packet instructions.
- 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.
- 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.
- Respray pan, add onion and stir-fry for 5 minutes over medium-high heat, stirring often until softened.
- Add celery and cauliflower, stir-fry a further 5 minutes.
- Sprinkle in curry powder and cook for 1 minute until fragrant.
- 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.
- Divide rice and chicken satay between plates; serve garnished with cucumber slices.
- 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.
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|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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