Chicken Satay by Joanne Turner

Dietary Guidelines: , , , ,

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Serves

2

Ingredients

Satay sauce

  • 2 tablespoons light peanut butter
  • 2 teaspoons sweet chilli sauce
  • 2 teaspoons white wine vinegar
  • 1 clove garlic
  • pinch curry powder
  • ½ cup skim milk

 

  • ½ cup (105 g) cup basmati rice
  • 250 g skinless chicken breast, fat removed and sliced thinly
  • canola oil spray
  • ½ green capsicum, washed, deseeded and sliced thinly
  • ½ small onion, peeled and sliced thinly
  • 1 large zucchini, washed and diced
  • 1 large carrot, washed, peeled and sliced into thin long sticks
  • ½ head broccoli, washed and separated into small florets
  • coriander leaves, to serve (optional)

Method

  1. Place peanut butter in a small microwave-safe dish for 5 seconds or until softened. Add to the rest of the satay sauce ingredients in a small jar or container with a tight lid and shake well until combined.
  2. Boil 2 cups water; add rice and cook for 10 minutes or until rice has softened. (Makes approximately 1½ cups rice.)
  3. Heat a non-stick wok or frypan to high. Spray chicken with canola spray and add to pan.
  4. Quickly move chicken around the pan to seal all sides. Add vegetables and stir quickly to cook vegetables, keeping them from sticking to the pan for 1 minute. Add satay sauce and simmer on high until sauce reduces and thickens, then continue to stir. Vegetables should hold their shape and remain slightly crunchy.
  5. Place rice in a serving bowl, then satay mixture and serve with coriander, if desired.

RECIPE NOTES

Health tip: Satay and coconut curries are usually very high fat options when consumed at a restaurant, so enjoy this variation at home and choose other lower fat options when dining out.

Cook’s tips: Keep pan very hot and stir quickly to maintain crispness of vegetables in order to avoid stewing.  You can alternatively use 4 cups of any choice of Asian-style vegetables, or to save time, use frozen stir-fry vegetable mixes.

Gluten Free: Use Gluten Free sweet chilli sauce.

Toddler Friendly: Only suitable if nuts have already been introduced and tolerated.

Nutritional Analysis

Per serve: energy 2227 kJ, protein 39 g, fat 14.5 g, saturated fat 3.5 g, cholesterol 84.5 mg, carbohydrate 58 g, fibre 7.2 g, sodium 293.6 mg, GI medium

Pregnancy (Joanne Turner)Recipe taken from Pregnancy by Joanne Turner.

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You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.