Healthy Satay Chicken Skewers

Wednesday, February 12, 2020, in Nutrition, Recipes by

Your favourite spicy takeaway, Satay Chicken, just got a healthy makeover using whole peanuts, instead of butter and replacing cream for natural yoghurt.

This recipe is high protein. Serves 4. Each serve contains1636 kJ (390 cals), 13.5g carbs, 40g protein, 19g fat and 2g fibre + ½ cup rice = 530 kJ (128 cals). 

 

INGREDIENTS

500g chicken tenderloin, sliced into thick chunks
3 cups of pineapple, chopped in squares (optional)

Satay dressing

1 long red chilli, deseeded, sliced (optional)
1 clove garlic, chopped
1 tbsp fresh ginger
1 cup roasted, unsalted peanuts, plus extra for garnish
1 tsp ground cumin or cumin seeds
1 tsp turmeric
1 tbsp honey or maple syrup
1 tbsp fish sauce
2 tbsp kecap manis

To serve

¾ cup natural/Greek-style yoghurt
Spring onion finely chopped

 

 

METHOD

1. To make the satay sauce, place all satay dressing ingredients, except the kepap manis in a food processor and process until well combined. Add the kepap manis and process until mixture is almost smooth.
2. Place half the satay mixture in a large bowl, add the chicken chunks and toss to combine. Refrigerate for 30 minutes to marinate.
3. Once marinated, preheat a fry -pan over medium-heat. If pan is large enough, thread the marinated chicken evenly onto each skewer. Spray with oil and cook chicken in batches, turning occasionally, until cooked browned and cooked through, roughly 5 minutes. Alternatively you can cook chicken on the bbq.
4. Add the reserved satay mixture to the pan to coat the chicken over medium heat and bring to the boil. Gently simmer for 2 minutes until reduced slightly.
5. Once cooked, thread the chicken onto skewers, if haven’t already.
6. Serve the skewers with basmati rice, steamed bock choy and a side of charred pineapple chunks. Drizzle remaining satay sauce or store in the freezer for up 4 month or in the fridge for up to 4 days.

 

 

The Right Balance is a health and nutrition communications consultancy specialising in media and public relations, copywriting, health speaking, recipe development and corporate and community wellness initiatives.

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