Chicken satay

Photographer: Toby Scott

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Satay sauce and chicken - a perfect match served on a bed of basmati rice. This recipe is high in protein and fibre and it won't break the bank to make.

Serves: 4

Time to make: 35 mins , plus 30 mins marinating

Ingredients

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8 wooden skewers, soaked (see tips)
spray oil
1 large onion, sliced
4 cloves garlic, sliced
3 tablespoons peeled and thinly sliced fresh ginger
1 red chilli, sliced
¼ cup no-added-sugar-or-salt crunchy peanut butter
¼ cup low-fat plain yoghurt
1 ½ tablespoons reduced-salt soy sauce
400g chicken tenderloins or breast fillets, cut into chunks
2 tablespoons finely chopped unsalted peanuts
2 tablespoons chopped fresh coriandercilantroX
3 spring onions, sliced
2 x 250g packs ready-to-heat basmati rice, to serve
lime wedges, to serve

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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Spray a non-stick frying pan with oil and set over a medium-high heat. Add onion, garlic, ginger and chilli and fry gently for 8-10 minutes until golden. Allow to cool slightly.
In a food processor, place onion mixture, peanut butter, yoghurt and soy sauce and whizz to make a coarse sauce. Transfer half to a small bowl and set aside. Scoop the remainder into a large non-metallic mixing bowl, then add the chicken and mix to coat thoroughly. Cover and put in the fridge to marinate for at least 30 minutes.
When ready to cook, heat the grill to high and line a large baking tray with foil. Thread the marinated chicken on to 8 skewers and put on the baking tray. Grill for 8-10 minutes, without turning, until the chicken is cooked through and any marinade is a golden brown.
Serve the grilled chicken with the remaining satay sauce, scattered with peanuts, coriander and spring onions, on a bed of steamed basmati rice, with lime wedges to squeeze over.
Soak wooden skewers in cold water for 30 minutes before using, to prevent them from burning.

Serving suggestion

Serve with steamed veges to make this a complete meal.

Variations

Make it gluten free: Check soy sauce is gluten free.

HFG tip

How they compare

Classic
2350kJ (561cal)
10g saturated fat
6g fibre
610g sodium

HFG makeover
2330kJ (556cal) = similar
4g saturated fat = 60% less
8g fibre = 33% more
290mg sodium = 52% less

What we did

With the same amount of food and energy in a serve:

Both meals are high in protein and fibre, but the HFG makeover is lower in both saturated fat and sodium.
We reduced the amount of saturated fat in the recipe by 60% by using yoghurt instead of coconut cream.
We also reduced the amount of peanut butter and nuts, which reduced the saturated fat while still giving a nice nutty taste. And there are still plenty of healthy fats in our version.
By choosing no-added-sugar-or-salt peanut butter, and reduced-salt soy sauce we halved the sodium.

Nutrition Info (per serve)

Calories 556cal

Kilojoules 2330kJ

Protein 36g

Total fat 21g

–Saturated fat 4g

Carbohydrates 50g

–Sugars 6g

Dietary fibre 8g

Sodium 290mg

Calcium 90mg

Iron 2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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