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Satay Chicken

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When I posted my Satay Chicken Skewers on social media it got a resounding thumbs up and a request for the recipe – so here it is! I shall be making this again today since the weather is being kind and we are using the bbq quite a bit for outside cooking and dining.

 

 

I like to cook on a ridged griddle pan when indoors but you can of course cook on a barbecue or under the grill/broiler. They are fabulous served both hot and cold and make a great addition to a bariatric bento box (see details here) or in a portable lunch box of your choosing. I don’t believe you need to add little more than a mixed salad for a great WLS meal but larger appetites (and let’s face it the outdoor air does sharpen them) may need more than 1 regular serving or some carbs like wholemeal bread or brown rice with theirs.

 

SATAY CHICKEN

Ingredients

METRIC/US

1 tsp oil

juice of 1 lime

½ tsp crushed dried chilli flakes

2 tsp dark soy sauce

salt and freshly ground black pepper

3 skinless and boneless chicken breasts (about 175 g/6 oz each), cut into 16 long, thin strips

Satay Sauce:

4 tbsp no-added-sugar smooth or crunchyy oeanut butter

1tbsp dark soy sauce

1 tbsp grated root ginger or Lazy Ginger

thick high-protein yogurt (optional)

 

Method

  1.  Soak 16 bamboo or wooden skewers in water for 15 minutes (or metal skewers if you are cooking on the barbecue or under the grill/broiler).
  2.  Mix the oil with the lime juice, chilli flakes, soy sauce and salt and pepper to taste. Add the chicken strips and toss well to mix and coat.
  3.  Thread the chicken onto the skewers. If you care cooking on a griddle pan then heat a large one over a medium-heat and cook the chicken for 3-4 minutes on each side, dpending upon thickness, or until lightly browned and cooked through. Barbecue over medium hot coals for about 3 minutes each side, turning frequently.
  4.  Meanwhile, to make the sauce, place the peanut butter in a small pan with 4 tbsp water, the soy sauce and grated ginger. Heat gently, stirring constantly until the peanut butter softens and the mixture thickens. Add a little more water or soy sauce to taste if liked.
  5.  Serve the cooked chicken with the sauce in individual dipping bowls or drizzle over the skewers. Swirl a little yogurt over the sauce to serve if liked.

 

SERVES 4

WLS PORTION: ½

 

CALORIES PER PORTION: 282

PROTEIN: 40.6 g

CARBOHYDRATE: 3.7 g

FAT: 11.6 g

 

Main image courtesy of http://www.changinghabits.com.au 

 

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