Healthier chicken satay

Name: Healthier chicken satay
Yield: Serves 4-6
Cuisine: Thai recipes
Ingredients: Large splash sunflower or peanut oil; 2 onions, sliced; 4 garlic cloves, sliced; Fat thumb-size piece fresh ginger, grated (no need to peel); 1 red chilli, sliced; 100g crunchy peanut butter; 100g natural yogurt; 2 tbsp soy sauce; 4 free-range chicken breasts, chopped into bite-size pieces; Lime wedges for squeezing; Finely chopped salted peanuts, fresh coriander leaves, sliced spring onions and steamed basmati rice (optional) to serve

Easy
May 2017

Easy
May 2017

Serves 4-6
Hands-on 20 min, grilling 8-10 min, plus cooling and marinating

A lot of the calories in satay come from the peanut butter, so we’ve replaced a good portion of that with natural yogurt. By upping the quantity of other traditional ingredients, you still get authentic flavour but without so many calories.

Nutrition: per serving

Calories: 287kcals
Fat: 12.5g (2.5g saturated)
Protein: 34.6g
Carbohydrates: 7.7g (5.8g sugars)
Fibre: 2.6g
Salt: 1g

Nutrition: per serving

Calories: 287kcals
Fat: 12.5g (2.5g saturated)
Protein: 34.6g
Carbohydrates: 7.7g (5.8g sugars)
Fibre: 2.6g
Salt: 1g

For 6

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Ingredients

Large splash sunflower or peanut oil
2 onions, sliced
4 garlic cloves, sliced
Fat thumb-size piece fresh ginger, grated (no need to peel)
1 red chilli, sliced
100g crunchy peanut butter
100g natural yogurt
2 tbsp soy sauce
4 free-range chicken breasts, chopped into bite-size pieces
Lime wedges for squeezing
Finely chopped salted peanuts, fresh coriander leaves, sliced spring onions and steamed basmati rice (optional) to serve

Large splash sunflower or peanut oil
2 onions, sliced
4 garlic cloves, sliced
Fat thumb-size piece fresh ginger, grated (no need to peel)
1 red chilli, sliced
100g crunchy peanut butter
100g natural yogurt
2 tbsp soy sauce
4 free-range chicken breasts, chopped into bite-size pieces
Lime wedges for squeezing
Finely chopped salted peanuts, fresh coriander leaves, sliced spring onions and steamed basmati rice (optional) to serve

Method

Heat the oil in a frying pan over a medium-high heat, then add the onions. Season with salt, then fry for 5-6 minutes, stirring, until starting to soften and catching a little on the bottom of the pan. Turn down the heat a little and add the garlic, ginger and chilli. Fry for 3-4 minutes, then put on a plate to cool.
Once cool, put in a food processor with the peanut butter, natural yogurt and soy sauce, then blend to a chunky paste. Put in a large mixing bowl, then stir the chicken into it to coat thoroughly. Marinate for at least 30 minutes.
When ready to cook, heat the grill to high. Thread the marinated chicken onto skewers (discard the rest of the marinade from the bowl) and put on a foil-lined baking tray. Grill for 8-10 minutes, without turning, until the chicken is cooked through and any marinade is golden brown.
Serve the satay chicken with lime wedges for squeezing over, scattered with peanuts, coriander and spring onions, on a bed of steamed basmati rice, if you like.

Method

Heat the oil in a frying pan over a medium-high heat, then add the onions. Season with salt, then fry for 5-6 minutes, stirring, until starting to soften and catching a little on the bottom of the pan. Turn down the heat a little and add the garlic, ginger and chilli. Fry for 3-4 minutes, then put on a plate to cool.
Once cool, put in a food processor with the peanut butter, natural yogurt and soy sauce, then blend to a chunky paste. Put in a large mixing bowl, then stir the chicken into it to coat thoroughly. Marinate for at least 30 minutes.
When ready to cook, heat the grill to high. Thread the marinated chicken onto skewers (discard the rest of the marinade from the bowl) and put on a foil-lined baking tray. Grill for 8-10 minutes, without turning, until the chicken is cooked through and any marinade is golden brown.
Serve the satay chicken with lime wedges for squeezing over, scattered with peanuts, coriander and spring onions, on a bed of steamed basmati rice, if you like.