Chicken satay stir-fry
This Indonesian-style stir-fry combines colourful crunchy vegetables and tender chicken strips. Serve with toasted white or whole wheat pita bread.
1⁄4 cup smooth peanut butter
1⁄3 cup reduced-fat coconut milk
2 tablespoons diluted salt-reduced or homemade chicken stock
1 lemon, zest finely grated
1 tablespoon canola oil
2 garlic cloves, crushed
1 red chili pepper, deseeded and finely chopped
350 grams (12 oz) skinless boneless chicken breasts, cut into thin strips
1 tablespoon five-spice powder
1 red pepper, deseeded and sliced
2 carrots, peeled and cut into julienne strips
175 g (6 oz) button mushrooms, sliced
2 tablespoons chopped cilantro
1.In a small bowl, whisk together the peanut butter, coconut milk, stock and lemon zest until blended, then set aside.
2.Heat the oil in a wok or large frying pan over a high heat. Add the garlic and chili pepper and stir-fry for 30 seconds to release the flavours.
3.Add the chicken and five-spice powder and stir-fry for 3–4 minutes until the chicken has coloured all over. Add the red pepper, carrots and mushrooms and stir-fry for 2–3 minutes until slightly softened.
4.Pour the peanut butter mixture into the wok and stir-fry for a further 2–3 minutes until the chicken is cooked through and tender. Remove from the heat, stir in the chopped cilantro and serve immediately.
Cook’s tip• You can spice things up a little by leaving the seeds in the chili pepper - chili peppers contain most of their heat in the seeds and membrane.
Variation• Turkey breasts could be used in place of chicken, 2 small zucchini rather than carrots and a drained can of sliced bamboo shoots as an alternative to the button mushrooms.
Serves 4
Preparation time 20 minutes
Cooking time 15 minutes
Each serving
28.5 g protein • 20.5 g fat of which 4 g saturates • 8.5 g carbohydrate • 5.5 g fibre • 342 Calories
