Curries, Asian-style

Warm satay chicken salad

Author: Bronwen King - NZ registered nutritionist

Photographer: Melanie Jenkins

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Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

Satay sauce

2 teaspoons crushed garlic

1 teaspoon canola oil

small pinch chilli powder

4 tablespoons peanut butter with no salt or sugar added

1 tablespoon brown sugarlight brown cane sugarX

¼ cup lemon juice

1 tablespoon salt-reduced soy sauce

2 tablespoons sweet chilli sauce

1 cup water

1 teaspoon salt-reduced chicken stock powder

½ teaspoon coconut essence

400g chicken breast or thigh, chopped in small pieces

1 tablespoon oil such as canola or sunflower

¼ head cabbage, sliced finely

2 medium carrots, cut in rings

2 cups sliced green beans or frozen baby beans

2 medium new potatoes, cut in small wedges, steamed

2 spring onions, finely sliced

$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 To make sauce, fry garlic in oil for 1 minute then add the remaining ingredients and bring to the boil, stirring continuously. Simmer for 5 minutes to thicken. Allow to cool to room temperature.

2 In a frying pan cook chicken in oil and set aside. Steam cabbage, carrots and beans until lightly cooked. Allow to cool slightly before serving.

3 Assemble salad in a large flat serving platter or 4 individual wide bowls. Arrange cabbage, carrots and beans on the bottom. Add potatoes and then chicken. Pour sauce over, top with spring onions then serve.

Variations

Make it gluten free: Use gluten-free varieties of soy sauce, sweet chilli sauce and stock.

Nutrition Info (per serve)

Calories 342cal

Kilojoules 1430kJ

Protein 30g

Total fat 13g

–Saturated fat 2g

Carbohydrates 25g

–Sugars 12g

Dietary fibre 5g

Sodium 440mg

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.

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