Chicken Satay

This recipe has taken several attempts to perfect.

The version on the Slimming World website doesn’t have enough sauce for me. And if I added more fat free fromage frais, it wasn’t peanutty enough. So I set off on a mission to create the perfect SW-friendly satay recipe. It’s only taken four attempts!

The first version, using lots of peanut butter, was too high in Syns at 11.5 Syns per serving. That’s just too much of my daily allowance to use on one meal I’m afraid!

The second version was better in terms of Syns at 7.5 per serving and much more sauce-y, but it was too mild and just wasn’t punchy enough.

Then I found out about Peanut Hottie. If you haven’t heard of it, it’s basically a powder for hot drinks – like hot chocolate but peanut flavoured instead of chocolate flavoured! Mixed with a little water and some fat free fromage frais, this goes way further than peanut butter alone. It’s resulted in a compromise on the Syns which are still quite high for a main meal. But it’s better and totally worth it this time.

So the third version was pretty close – using a combination of Peanut Hottie and peanut butter, but it had too much lime and not enough heat. Version four finally sealed the deal 🙂

Serves 2 @ 7.5 Syns per portion

Ingredients

For the rice:

  • 1 cup basmati rice
  • 2 cups water
  • 1 chicken stock cube
  • 1 tbsp garlic granules
  • 1/2 tsp turmeric or Chinese 5 spice according to preference

For the chicken:

  • Frylight
  • 2 large chicken breasts, cut into 3cm chunks
  • 2 tbsp soy sauce
  • 1 clove garlic, finely chopped
  • Juice of 1/2 a lime
  • 1 bunch spring onions, thinly sliced
  • 2 packs sugar snap peas

For the sauce:

  • 40g Peanut Hottie (2 sachets)
  • Rind and juice of 1.5 limes
  • 1 tbsp crunchy peanut butter
  • 2 tbsp sweet chilli sauce
  • 2 tbsp soy sauce
  • 1 tsp garlic granules
  • 1 tsp smoked paprika
  • 4-6 heaped tbsp fat free fromage frais according to taste
  • Salt and pepper

Method

  1. Pour all the rice ingredients into a medium saucepan, stir once and bring to the boil
  2. Boil for 2 minutes then reduce to a simmer for a further 15-20 minutes until all the liquid is evaporated
  3. Meanwhile, combine the soy sauce, juice of half a lime, chopped garlic and chicken in a bowl and leave to marinade for 5 minutes
  4. Spray a wok with Frylight and fry off the chicken chunks until golden and cooked through
  5. Add a couple more sprays of Frylight, then the spring onions and sugar snap peas. Cook for a further 2 minutes
  6. Then combine all the sauce ingredients in a bowl. Add salt and pepper to taste and pour into the wok. Mix well and cook for another 5 minutes
  7. Remove the rice from the heat and leave for 2 minutes before separating the grains with a fork
  8. Serve the satay chicken over the rice
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s