Spicy Chicken Satay
Moist, gingery cubes of chicken and crunchy vegetables are cooked on skewers and served with peanut sauce. Wedges of lime are included so the hot juice can be squeezed over the cooked chicken satay just before eating.
350 g chicken breasts, cut into 2 cm cubes
1 lime, cut into 8 wedges
8 cherry tomatoes
1 yellow pepper, seeded and cut into chunks
1 zucchini, thickly sliced
sprigs of fresh coriander to garnish
Marinade
2 cm piece fresh ginger, peeled and finely chopped
2 tablespoons reduced-salt soy sauce
juice of 1⁄2 lime
1 tablespoon canola oil
Peanut Sauce
2 teaspoons canola oil
1 small onion, finely chopped
1⁄3 cup unsalted peanuts, finely chopped
1 garlic clove, chopped
1 teaspoon prepared Thai green curry paste
1 tablespoon reduced-salt soy sauce
1⁄2 teaspoon caster (superfine) sugar
2 tablespoons reduced-fat coconut cream
- To make the marinade, mix the ginger, soy sauce, lime juice and oil together in a bowl. Add the chicken and toss to coat. Cover with plastic wrap and leave to marinate in the refrigerator for at least 2 hours, turning once or twice.
- Soak 8 wooden skewers in cold water for at least 30 minutes.
- Meanwhile, to make the peanut sauce, heat the oil in a small saucepan, add the onion and cook over medium heat, stirring, for 3 minutes. Add the peanuts and cook for 3–5 minutes or until both the nuts and onion are lightly browned, stirring occasionally. Add the garlic, curry paste, soy sauce, sugar and 2⁄3 cup water. Bring to a boil. Stir in the coconut cream. Simmer gently for 5 minutes or until thickened, stirring occasionally. Purée the sauce in a blender or food processor to make a thick cream. Return to the saucepan and set aside.
- Preheat the broiler. Lift the chicken out of the marinade; reserve the marinade. Thread the chicken, lime wedges and vegetables onto the soaked skewers. Arrange the skewers on the broiler rack and brush with the marinade. Place under the broiler, close to the heat, and cook, turning once or twice, until the ingredients are browned and the chicken is cooked thoroughly—test by cutting one of the chicken pieces in half with a knife; there should be no hint of pink.
- While the satay is cooking, reheat the sauce. Arrange the spicy chicken satay on 4 serving plates, garnish with sprigs of coriander and serve with the sauce.
cooking time 30 mins
serves 4
PER SERVING
325 calories
28 g protein
21 g total fat
4 g saturated fat
71 mg cholesterol
6 g total carbohydrate
4 g sugars
3 g fibre
678 mg sodium
Like most other nuts, peanuts are high in fat, although much of the fat they contain is of the unsaturated variety. New research suggests that diets that contain a daily intake of peanuts, peanut butter or peanut oil may help to lower total cholesterol, particularly harmful LDL cholesterol, and thus help to protect against heart disease.
