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.
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
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)
- 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).
- 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.
- 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.
- 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.
- 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.
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