HFG chicken satay

Author: Bronwen King - NZ registered nutritionist

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Next time you get out the BBQ, try these low-calorie satay skewers.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

500g chicken breast, skin and fat removed
bamboo skewers
canola oil, for brushing
Satay sauce
1 teaspoon canola oil
1 clove garlic, crushed
½ onion, chopped
¼ teaspoon chilli powder or flakes
1 ½ tablespoons crunchy peanut butter
1 teaspoon soy sauce
1 tablespoon lemon juice
1 teaspoon fish sauce
1 teaspoon brown sugarlight brown cane sugarX
½ cup lite coconut milk/cream
¼ cup chicken stock

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

1 Soak bamboo skewers in cold water. Cut chicken into cubes or strips and thread onto skewers. Brush with a little oil and barbecue or grill until cooked.

2 To make satay sauce, heat oil in a heavy-bottomed saucepan; add garlic and onion and cook over medium heat for a few minutes. Add remaining ingredients and simmer for 10-15 minutes or until sauce has thickened. If you like a smooth sauce, process or sieve until smooth. Serve with grilled chicken skewers on rice.

Traditional chicken satay (per serve)

Total energy 1730kJ
Total fat 32g (11.6g saturated fat)

HFG chicken satay (per serve)

Total energy 845kJ
Total fat 8.4g (2.8g saturated fat)

Nutrition Info (per serve)

Calories 202cal

Kilojoules 845kJ

Protein 30g

Total fat 8.4g

–Saturated fat 2.8g

Carbohydrates 3g

–Sugars 2.6g

Dietary fibre 0.7g

Sodium 725mg

Calcium 20mg

Iron 0.9mg

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.

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