HFG chicken satay
Time to make: 35 mins , plus 30 mins marinating
Total cost: $ 11.40 / $ 2.85 per serve
(at time of publication)
Nutrition Info.(per serve)
8 wooden skewers, soaked (see tips)
1 large onion, sliced
4 cloves garlic, sliced
3 tablespoons peeled and thinly sliced fresh ginger
1 red chilli, sliced
1/4 cup no-added-sugar-or-salt crunchy peanut butter
1/4 cup low-fat plain yoghurt
1 1/2 tablespoons reduced-salt soy sauce
400g chicken tenderloins or breast fillets, cut into chunks
2 tablespoons finely chopped unsalted peanuts
2 tablespoons chopped fresh coriander
3 spring onions, sliced
2 x 250g packs ready-to-heat basmati rice, to serve
lime wedges, to serve
Total fat 21g
Saturated fat 4g
Dietary fibre 8g
- Spray a non-stick frying pan with oil and set over a medium-high heat. Add onion, garlic, ginger and chilli and fry gently for 8-10 minutes until golden. Allow to cool slightly.
- In a food processor, place onion mixture, peanut butter, yoghurt and soy sauce and whizz to make a coarse sauce. Transfer half to a small bowl and set aside. Scoop the remainder into a large non-metallic mixing bowl, then add the chicken and mix to coat thoroughly. Cover and put in the fridge to marinate for at least 30 minutes.
- When ready to cook, heat the grill to high and line a large baking tray with foil. Thread the marinated chicken on to 8 skewers and put on the baking tray. Grill for 8-10 minutes, without turning, until the chicken is cooked through and any marinade is a golden brown.
- Serve the grilled chicken with the remaining satay sauce, scattered with peanuts, coriander and spring onions, on a bed of steamed basmati rice, with lime wedges to squeeze over.
- Soak wooden skewers in cold water for 30 minutes before using, to prevent them from burning.
Serve with steamed veges to make this a complete meal.
Make it gluten free: Check soy sauce is gluten free.
How they compare
10g saturated fat
2330kJ (556cal) = similar
4g saturated fat = 60% less
8g fibre = 33% more
290mg sodium = 52% less
What we did
With the same amount of food and energy in a serve:
- Both meals are high in protein and fibre, but the HFG makeover is lower in both saturated fat and sodium.
- We reduced the amount of saturated fat in the recipe by 60% by using yoghurt instead of coconut cream.
- We also reduced the amount of peanut butter and nuts, which reduced the saturated fat while still giving a nice nutty taste. And there are still plenty of healthy fats in our version.
- By choosing no-added-sugar-or-salt peanut butter, and reduced-salt soy sauce we halved the sodium.