HFG chicken satay
Next time you get out the BBQ, try these low-calorie satay skewers.
Serves: 4
Time to make: 30 mins
Total cost: $10.80 / $2.70 per serve
(at time of publication)
Ingredients
- 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 sugar
- ½ cup lite coconut milk/cream
- ¼ cup chicken stock
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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