Unlock the culinary code: chicken satay recipe low calorie, high on pleasure
What To Know
- In a saucepan over medium heat, combine the coconut milk, peanut butter, soy sauce, honey, rice vinegar, ginger, cumin, coriander, and salt and pepper.
- Add a touch of chili powder or cayenne pepper to the marinade for a spicy kick.
- Whether you’re a seasoned chef or a home cook looking for a healthy and flavorful meal, this recipe is a must-try.
Indulge in the tantalizing flavors of Southeast Asia with our low-calorie chicken satay recipe, a culinary masterpiece that combines succulent chicken, aromatic spices, and a delightful peanut sauce. This dish is not only a treat for your taste buds but also a guilt-free delight that fits perfectly into your healthy eating plan.
Ingredients
For the Marinade:
- 1 pound boneless, skinless chicken breasts, sliced into thin strips
- 1/4 cup low-sodium soy sauce
- 2 tablespoons lime juice
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- Salt and pepper to taste
For the Peanut Sauce:
- 1 cup unsweetened coconut milk
- 1/2 cup creamy peanut butter
- 1/4 cup low-sodium soy sauce
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 1 teaspoon grated fresh ginger
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground coriander
- Salt and pepper to taste
Instructions
Marinating the Chicken:
1. In a large bowl, combine the chicken strips with the marinade ingredients.
2. Mix well to ensure that the chicken is evenly coated.
3. Cover the bowl and refrigerate for at least 30 minutes, or up to overnight.
Preparing the Peanut Sauce:
1. In a saucepan over medium heat, combine the coconut milk, peanut butter, soy sauce, honey, rice vinegar, ginger, cumin, coriander, and salt and pepper.
2. Bring the mixture to a simmer and cook, stirring constantly, until the sauce has thickened, about 5-7 minutes.
3. Remove from heat and let cool slightly.
Grilling the Chicken:
1. Preheat a grill or grill pan over medium-high heat.
2. Thread the marinated chicken strips onto wooden skewers.
3. Grill the skewers for 5-7 minutes per side, or until the chicken is cooked through.
Serving:
1. Serve the grilled chicken skewers hot with the peanut sauce for dipping.
2. Garnish with sliced onions, cucumbers, and cilantro for a refreshing touch.
Nutritional Information
Per serving (2 skewers):
- Calories: 250
- Fat: 12 grams
- Protein: 25 grams
- Carbohydrates: 15 grams
- Sugar: 10 grams
- Fiber: 2 grams
Health Benefits
Our low-calorie chicken satay recipe is not only delicious but also offers several health benefits, including:
- High in Protein: Chicken is an excellent source of lean protein, which is essential for building and repairing tissues.
- Low in Calories and Fat: This dish is low in calories and fat, making it a suitable option for weight management.
- Rich in Vitamins and Minerals: Chicken and the peanut sauce provide essential vitamins and minerals, such as iron, zinc, and B vitamins.
- Antioxidant Properties: The spices used in the marinade and peanut sauce, such as turmeric and ginger, have antioxidant properties that can protect cells from damage.
Variations
- Vegetable Satay: Substitute the chicken with your favorite vegetables, such as bell peppers, zucchini, or mushrooms.
- Gluten-Free: Use gluten-free soy sauce and tamari for a gluten-free option.
- Spicy Satay: Add a touch of chili powder or cayenne pepper to the marinade for a spicy kick.
- Creamy Peanut Sauce: Blend the peanut sauce until smooth for a creamier consistency.
Tips
- Marinate the Chicken Thoroughly: The longer you marinate the chicken, the more flavorful it will be.
- Grill the Chicken to Perfection: Overcooking the chicken will make it dry. Grill it until it is cooked through but still juicy.
- Serve with Fresh Vegetables: The refreshing crunch of fresh vegetables complements the flavors of the satay perfectly.
- Make Ahead: You can marinate the chicken and prepare the peanut sauce ahead of time. Simply grill the chicken and serve when you’re ready.
Wrap-Up: A Culinary Journey with a Healthy Twist
Our low-calorie chicken satay recipe is a testament to the fact that healthy eating can be both delicious and satisfying. With its exotic flavors, nutritious ingredients, and versatility, this dish is sure to become a staple in your kitchen. Whether you’re a seasoned chef or a home cook looking for a healthy and flavorful meal, this recipe is a must-try.
Answers to Your Most Common Questions
Q: Can I use other types of meat for this recipe?
A: Yes, you can substitute the chicken with beef, pork, or tofu.
Q: How can I make the peanut sauce thicker?
A: Simmer the sauce for a longer time, or add a small amount of cornstarch slurry (equal parts cornstarch and water).
Q: What can I serve with this dish besides vegetables?
A: You can serve it with rice, noodles, or a simple green salad.
