Healthy (and yummy) chicken/ beef satay recipe
I'm going to start this blog by saying that this recipe is absolutely delicious. So much so that you won't believe that it's healthy. I have evidence of this as when I was cooking it the other day, a delivery man delivered a parcel and as I opened the door he said "Wow, that smells delicious, I know what I'm eating tonight" Also, it's so simple and takes very little preparation. I have two variations of this recipe using different types of meat depending on the type of meat that you do/ don't like to eat and depending on whether you have a salt-free diet or not.
Allergen warning
The main ingredient of both satay dishes is peanut butter. And in particular, Whole Earth smooth peanut butter.
So if you're allergic to peanuts, sorry! This recipe is not for you at all. For those of you like me who can eat peanut butter and actually love the stuff then get ready as peanut butter is not only gooey and delicious but it is also packed full of nutrients. Peanut butter contains approximately 50% saturated and monosaturated fat, 25% protein and 20% carbohydrates which is good for a high calorie diet.
Peanut butter is also a rich source of dietary fiber, vitamin E and vitamin B6. It's also high in manganese, magnesium, phospohorous, zinc and copper. So other than spreading it on toast, this recipe is a great way to incorporate peanut butter into your main meal and compliments either chicken or beef excellently.
Chicken Satay
This version of the recipe is salt-free and uses chicken, therefore it's the version I tend to cook for my mum as she doesn't eat red meat. The recipes are interchangeable but i find that this salt free version goes better with chicken as the flavours are not as deep as that for the beef recipe below.
Ingredients
Organic chicken breast
1 tbsp peanut butter
3 tbsp's water
1 garlic clove
1 tsp honey
1 tbsp olive oil
1. Combine 1 tbsp peanut butter and 1 tsp honey with 3 tbsp's water and mix to form a watery paste
2. Dice the garlic clove and add it into the bowl
3. Cut the chicken breast into bite-size stripes and add it into the bowl. Cover and allow it to marinate, a day is best but if you are short of time, a minimum of 1 hr.
4. Heat 1 tbsp olive oil in a wok and place the chicken strips into the wok. Toss the chicken strips until cooked.
5. Pour the remainder of the marinade into the wok, allow it to warm gently ensuring all chicken strips are covered with the sauce. Keep stirring and the sauce will start to thicken. Serve when the chicken is cooked and the sauce is a consistency which you like.
Beef Satay
1 sirloin steak
1 onion
1 tbsp peanut butter
2 tbsp's water
1 tsp soy sauce
1 tsp honey
1 garlic clove
1 tbsp olive oil
1. Combine 1 tbsp peanut butter and 1 tsp honey with 2 tbsp's water and 1 tsp soy sauce and mix to form a watery paste
2. Dice the garlic clove and add to the mixture
3. Cut the steak into bite-size stripes and add it to the mixture. Cover and allow it to marinate, a day is best but if you are short of time, a minimum of 1 hr.
4. Heat 1 tbsp olive oil in a wok and place the chicken strips into the wok. Toss the steak until cooked.
5. Pour the remainder of the marinade into the wok, allow it to warm gently ensuring all the meat is coated with the sauce. Keep stirring and the sauce will start to thicken. Serve when cooked and when you can no longer resist the delicious smells!
The recipes above are not only extremely simple but highly adaptable too. For example, you can replace the above meats with seafood such as fish or prawn and you can even pierce the meats onto skewers, separate it with some chopped vegetables and grill it to make excellent barbecue food.
I serve the above with rice as I love it when the sauce soaks into rice but you can serve it tossed in a leafy green salad, with cous cous or even on noodles.
Let me know if you cook this recipe and love it as much as I do.
Mx
Allergen warning
The main ingredient of both satay dishes is peanut butter. And in particular, Whole Earth smooth peanut butter.
So if you're allergic to peanuts, sorry! This recipe is not for you at all. For those of you like me who can eat peanut butter and actually love the stuff then get ready as peanut butter is not only gooey and delicious but it is also packed full of nutrients. Peanut butter contains approximately 50% saturated and monosaturated fat, 25% protein and 20% carbohydrates which is good for a high calorie diet.
Peanut butter is also a rich source of dietary fiber, vitamin E and vitamin B6. It's also high in manganese, magnesium, phospohorous, zinc and copper. So other than spreading it on toast, this recipe is a great way to incorporate peanut butter into your main meal and compliments either chicken or beef excellently.
Chicken Satay
This version of the recipe is salt-free and uses chicken, therefore it's the version I tend to cook for my mum as she doesn't eat red meat. The recipes are interchangeable but i find that this salt free version goes better with chicken as the flavours are not as deep as that for the beef recipe below.
Ingredients
Organic chicken breast
1 tbsp peanut butter
3 tbsp's water
1 garlic clove
1 tsp honey
1 tbsp olive oil
1. Combine 1 tbsp peanut butter and 1 tsp honey with 3 tbsp's water and mix to form a watery paste
2. Dice the garlic clove and add it into the bowl
3. Cut the chicken breast into bite-size stripes and add it into the bowl. Cover and allow it to marinate, a day is best but if you are short of time, a minimum of 1 hr.
4. Heat 1 tbsp olive oil in a wok and place the chicken strips into the wok. Toss the chicken strips until cooked.
5. Pour the remainder of the marinade into the wok, allow it to warm gently ensuring all chicken strips are covered with the sauce. Keep stirring and the sauce will start to thicken. Serve when the chicken is cooked and the sauce is a consistency which you like.
Beef Satay
1 sirloin steak
1 onion
1 tbsp peanut butter
2 tbsp's water
1 tsp soy sauce
1 tsp honey
1 garlic clove
1 tbsp olive oil
1. Combine 1 tbsp peanut butter and 1 tsp honey with 2 tbsp's water and 1 tsp soy sauce and mix to form a watery paste
2. Dice the garlic clove and add to the mixture
3. Cut the steak into bite-size stripes and add it to the mixture. Cover and allow it to marinate, a day is best but if you are short of time, a minimum of 1 hr.
4. Heat 1 tbsp olive oil in a wok and place the chicken strips into the wok. Toss the steak until cooked.
5. Pour the remainder of the marinade into the wok, allow it to warm gently ensuring all the meat is coated with the sauce. Keep stirring and the sauce will start to thicken. Serve when cooked and when you can no longer resist the delicious smells!
The recipes above are not only extremely simple but highly adaptable too. For example, you can replace the above meats with seafood such as fish or prawn and you can even pierce the meats onto skewers, separate it with some chopped vegetables and grill it to make excellent barbecue food.
I serve the above with rice as I love it when the sauce soaks into rice but you can serve it tossed in a leafy green salad, with cous cous or even on noodles.
Let me know if you cook this recipe and love it as much as I do.
Mx
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