Chicken satay skewers with peanut dipping sauce

Serves: 4

Time to make: 45 mins

Hands-on time: 30 mins

Ingredients

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1 cup reduced-fat natural yoghurt
1 tablespoon curry powder
1 teaspoon crushed garlic
500g boneless skinless chicken thighs, sliced into thin strips
1 red capsicum, sliced into 3cm pieces
1 courgettezucchiniX, sliced into 1cm rounds
8 small button mushrooms, halved
3 tablespoons no-added-salt peanut butter
juice of 1 lime
2 tablespoons reduced-salt soy sauce
1 tablespoon brown sugarlight brown cane sugarX
¼-½ cup hot water
¼ cup coriandercilantroX leaves
400g bok choy, ends trimmed and washed
2 cups cooked brown rice
1 lime, cut in 4 wedges, to serve

Instructions

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1 Immerse 8-10 large bamboo skewers in water to soak.

2 Mix together yoghurt, curry powder and garlic, then spread over chicken strips and sliced vegetables in a large shallow dish. Cover and refrigerate for 2 hours.

3 While chicken and vegetables are marinating, mix peanut butter, lime juice, soy sauce and brown sugar together in a small pot over a low heat. Add a little hot water at a time to thin the sauce to the desired consistency.

4 After 2 hours, turn the grill setting on your oven to high. Now thread the chicken pieces and vegetables onto the skewers and place on a large baking tray lined with baking paper.

5 Grill for 5 minutes, then turn skewers over. Grill for another 5 minutes or until chicken is no longer pink on the inside.

6 While the skewers are cooking, bring a large pot of water to the boil. Place bok choy in boiling water and cook for 2 minutes. Remove from water and drain.

7 Place skewers on serving plate and scatter over coriander leaves. Serve with peanut dipping sauce, bok choy, hot rice and lime wedges.

Variations

Make it gluten free: Check curry powder and soy sauce are gluten free.

Nutrition Info (per serve)

Calories 448 cal

Kilojoules 1880 kJ

Protein 37 g

Total fat 13 g

Saturated fat 3 g

Carbohydrates 45 g

Sugar 11 g

Dietary fibre 6 g

Sodium 440 mg

Calcium 260 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.