Chicken satay
Satay sauce and chicken - a perfect match served on a bed of basmati rice. This recipe is high in protein and fibre and it won't break the bank to make.
Serves: 4
Time to make: 35 mins , plus 30 mins marinating
Total cost: $11.40 / $2.85 per serve
(at time of publication)
Ingredients
- 8 wooden skewers, soaked (see tips)
- spray oil
- 1 large onion, sliced
- 4 cloves garlic, sliced
- 3 tablespoons peeled and thinly sliced fresh ginger
- 1 red chilli, sliced
- ¼ cup no-added-sugar-or-salt crunchy peanut butter
- ¼ cup low-fat plain yoghurt
- 1 ½ tablespoons reduced-salt soy sauce
- 400g chicken tenderloins or breast fillets, cut into chunks
- 2 tablespoons finely chopped unsalted peanuts
- 2 tablespoons chopped fresh coriander
- 3 spring onions, sliced
- 2 x 250g packs ready-to-heat basmati rice, to serve
- lime wedges, to serve
Instructions
- Spray a non-stick frying pan with oil and set over a medium-high heat. Add onion, garlic, ginger and chilli and fry gently for 8-10 minutes until golden. Allow to cool slightly.
- In a food processor, place onion mixture, peanut butter, yoghurt and soy sauce and whizz to make a coarse sauce. Transfer half to a small bowl and set aside. Scoop the remainder into a large non-metallic mixing bowl, then add the chicken and mix to coat thoroughly. Cover and put in the fridge to marinate for at least 30 minutes.
- When ready to cook, heat the grill to high and line a large baking tray with foil. Thread the marinated chicken on to 8 skewers and put on the baking tray. Grill for 8-10 minutes, without turning, until the chicken is cooked through and any marinade is a golden brown.
- Serve the grilled chicken with the remaining satay sauce, scattered with peanuts, coriander and spring onions, on a bed of steamed basmati rice, with lime wedges to squeeze over.
- Soak wooden skewers in cold water for 30 minutes before using, to prevent them from burning.
Serving suggestion
Serve with steamed veges to make this a complete meal.
Variations
Make it gluten free: Check soy sauce is gluten free.
HFG tip
How they compare
Classic
2350kJ (561cal)
10g saturated fat
6g fibre
610g sodium
HFG makeover
2330kJ (556cal) = similar
4g saturated fat = 60% less
8g fibre = 33% more
290mg sodium = 52% less
What we did
With the same amount of food and energy in a serve:
- Both meals are high in protein and fibre, but the HFG makeover is lower in both saturated fat and sodium.
- We reduced the amount of saturated fat in the recipe by 60% by using yoghurt instead of coconut cream.
- We also reduced the amount of peanut butter and nuts, which reduced the saturated fat while still giving a nice nutty taste. And there are still plenty of healthy fats in our version.
- By choosing no-added-sugar-or-salt peanut butter, and reduced-salt soy sauce we halved the sodium.
Nutrition Info (per serve)
-
Calories 556cal
-
Kilojoules 2330kJ
-
Protein 36g
-
Total fat 21g
-
–Saturated fat 4g
-
Carbohydrates 50g
-
–Sugars 6g
-
Dietary fibre 8g
-
Sodium 290mg
-
Calcium 90mg
-
Iron 2mg
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.
Photographer: Toby Scott
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
