Chicken Satay Stir Fry
This week I’ve had a sudden creative burst and have been playing around with new recipe ideas. Typically not the best week for it as Miss K has had earache and tummyache, the boy is tired and the baby teething, but cooking and creating is one of my outlets.
I saw a recipe for chicken satay and it got my brain ticking. I wanted the satay taste with plenty of veggies and no skewers (imagine a 3 year old knight enthuisiast of a boy trying to sword fight across the table with his sister, I’d prefer not to visit A&E thanks). Initially I was thinking of cooking it on skewers and then removing them before serving, but that felt like an unnecessary step, plus someone was bound to want to help me with the skewer preparation part. I decided the 3 year old needed both his eyes, so went back to my roots and turned to my trusty wok.
The chicken was marinaded for a couple of hours (mixed up pre-school run) and I prepped the veggies at the same time, then popped them in a ziplock bag in the fridge, which meant this took minutes to cook. You could do this prep the night before and cook dinner in 10-15 minutes.
I totally loved this meal, the rest of the family were all feeling a bit meh, so not feedback from them, except clean plates. This hit my peanut craving right on the head and the leftovers were great the next day with added avocado for lunch. I would add in actual chopped peanuts and have a serving of satay sauce on the side to drizzle over for extra finesse next time. Fresh coriander would also be a winner.
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Prep Time 15 min
Cook Time 15 min
Total Time 30 min
Prep Time 15 min
Cook Time 15 min
Total Time 30 min
358 calories 15 g 106 g 13 g 45 g 3 g 324 g 443 g 8 g 0 g 8 g
Nutrition Facts
Serving Size 324g
Servings 4
Amount Per Serving
Calories 358 Calories from Fat 110
% Daily Value *
Total Fat 13g 19%
Saturated Fat 3g 14%
Trans Fat 0g Polyunsaturated Fat 3g Monounsaturated Fat 5g
Cholesterol 106mg 35%
Sodium 443mg 18%
Total Carbohydrates 15g 5%
Dietary Fiber 5g 20%
Sugars 8g Protein 45g
Vitamin A 73%
Vitamin C 250%
Calcium 7%
Iron 19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Does this look wrong?
Ingredients
- 500g Chicken Breasts
- 3 tbsp peanut butter
- 1 tbsp soy sauce
- 1 tbsp sweet thai chilli sauce
- 1 tsp sesame oil
- 2 garlic cloves, crushed
- 2 tbsp water
- 1/2 tsp coconut oil
- 1 tbsp water
- 3 red peppers thinly sliced
- 200g sugar snap peas sliced lengthways
- Spring onions (optional I have onion dislikers in my family)
Instructions
- Mix the satay sauce, whisking the peanut butter, soy, thai sauce, sesame oil, garlic and water together.
- Chop the chicken into bite sized pieces and coat with the marinade.
- Cover and place in the fridge until you are ready to cook.
- Slice the vegetables and place in a Ziploc bag in the fridge until you are ready to cook.
- Heat a wok with the coconut oil or you could use a spray oil.
- Add the chicken and cook on a medium heat for five minutes, stirring regularly. Add 1tbsp water to prevent it sticking.
- Now add the sliced vegetables. Continue to cook until the chicken is thoroughly cooked through.
- Serve with rice or noodles and extra satay sauce on the side.
By Priya Tew, Dietitian UK
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calories 358
fat 13g
protein 45g
carbs 15g
more
Dietitian UK http://www.dietitianuk.co.uk/
