Chicken Satay with Vegetables
Introduction
Chef Meg lowered the fat and calories in this member-submitted recipe, which contains two servings of cooked vegetables per portion!
Ingredients
Marinade:
1 T coconut milk
1 T brown sugar
2 T low-sodium soy sauce
2 cloves garlic, chopped
1 t cumin
1 lemon, juiced
Sauce:
1/4 cup natural, no salt added peanut butter
1 lemon, juiced
1/4 teaspoon red pepper flakes
1 T hot curry paste (use mild if you don't like much heat)
3 T low-sodium soy sauce
1 T light coconut milk
1/2-3/4 c water
Vegetables and Chicken:
16 oz chicken breast, boneless and skinless, diced into 3/4 inch cubes
1 T peanut oil
2 c carrots, shredded
1 onion, sliced
1 c mushrooms, sliced
1 c broccoli florets
1 c sugar snap peas
1 red bell pepper, sliced
1 T coconut milk
1 T brown sugar
2 T low-sodium soy sauce
2 cloves garlic, chopped
1 t cumin
1 lemon, juiced
Sauce:
1/4 cup natural, no salt added peanut butter
1 lemon, juiced
1/4 teaspoon red pepper flakes
1 T hot curry paste (use mild if you don't like much heat)
3 T low-sodium soy sauce
1 T light coconut milk
1/2-3/4 c water
Vegetables and Chicken:
16 oz chicken breast, boneless and skinless, diced into 3/4 inch cubes
1 T peanut oil
2 c carrots, shredded
1 onion, sliced
1 c mushrooms, sliced
1 c broccoli florets
1 c sugar snap peas
1 red bell pepper, sliced
Directions
Prepare marinade by placing all ingredients in a glass dish. Toss diced chicken into the dish and coat in the marinade. Refrigerate for at least 30 minutes or overnight.
Prepare the sauce by combining all ingredients into a small saucepan. Start with 1/2 cup of warm water and add more if mixture seems thick. Place on the stove over low heat to warm. Remove the chicken from the refrigerator, drain off excess marinade. Stir fry in 1 tablespoon of peanut oil in a wok or flat bottomed pan. Stir fry over high heat until meat is completely cooked, remove from pan and reserve. While wok or flat bottomed pan is still hot, add onions and carrots. Stir fry for 2-3 minutes. Add mushrooms, broccoli, snap peas, pepper. Continue to stir fry for 3-4 minutes. Add chicken back into the wok along with the sauce. Heat until mixture for 1-2 minutes or until the chicken is hot.
Makes 6 two cup servings.
Editor's Cooking Notes:
For a complete meal, serve with brown rice or rice noodles.
If you're watching your sodium, reduce the amount of soy sauce, but keep in mind that it will affect the balance of flavors in the sauce.
We used all-natural peanut butter for a fresh taste and healthy dose of real nuts. Chef Meg served hers over rice noodles (95 calories per half-cup serving), but you could also serve this with brown rice.
Number of Servings: 6
Recipe submitted by SparkPeople user CHEF_MEG.
Prepare the sauce by combining all ingredients into a small saucepan. Start with 1/2 cup of warm water and add more if mixture seems thick. Place on the stove over low heat to warm. Remove the chicken from the refrigerator, drain off excess marinade. Stir fry in 1 tablespoon of peanut oil in a wok or flat bottomed pan. Stir fry over high heat until meat is completely cooked, remove from pan and reserve. While wok or flat bottomed pan is still hot, add onions and carrots. Stir fry for 2-3 minutes. Add mushrooms, broccoli, snap peas, pepper. Continue to stir fry for 3-4 minutes. Add chicken back into the wok along with the sauce. Heat until mixture for 1-2 minutes or until the chicken is hot.
Makes 6 two cup servings.
Editor's Cooking Notes:
For a complete meal, serve with brown rice or rice noodles.
If you're watching your sodium, reduce the amount of soy sauce, but keep in mind that it will affect the balance of flavors in the sauce.
We used all-natural peanut butter for a fresh taste and healthy dose of real nuts. Chef Meg served hers over rice noodles (95 calories per half-cup serving), but you could also serve this with brown rice.
Number of Servings: 6
Recipe submitted by SparkPeople user CHEF_MEG.
Number of Servings: 6
