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

Ingredients

  • 2 cloves garlic, crushed
  • 1 tsp fresh ginger, grated
  • 3 tsp salt-reduced 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 400 g 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.

Variation:

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!

Nutrition Information

per serving per 100g
Energy 2279 kJ 419 kJ
545 Cal 100 Cal
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

Member comments & rating

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Comments (3)

  • Avatar

    I used broccoli instead of cauliflower, and it taste more like a mild yellow curry than a satay but it is really nice.
    Sara Bonner
    Posted on: 09 Apr 23

  • 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.
    Anonymous
    Posted on: 09 Mar 19

Rating (2 ratings)

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