Life Eat & Drink Dish of the day: Healthy satay chicken

Dish of the day: Healthy satay chicken

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The sauce is made fresh and doesn’t come from a jar of full-fat peanut sauce and sugar. These satays are best cooked using bamboo skewers. Just remember to soak them in water for 20 minutes before cooking, to stop them burning.

Satay chicken with peanut sauce, pineapple, and cucumber salad

2 tablespoons greek yoghurt
2 garlic cloves, chopped
1/2 teaspoon ground cumin
1/4 teaspoon chilli powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
3 skinless chicken fillets, cut into strips
few slices fresh pineapple, chopped
1/4 small white onion, finely chopped

Peanut dipping sauce

1/4 cup sugar-free peanut butter
1/4 cup water
1/2 garlic clove
1 tablespoon lime juice
1 tablespoon light soy sauce
1/2 teaspoon caster sugar
pinch chilli or cayenne pepper

Cucumber salad

1 lebanese cucumber, peeled and sliced into discs
1/2 cup water
2 tablespoons white vinegar
1 small red chilli, deseeded and finely chopped

In a mixing bowl, combine the yoghurt, garlic, cumin, chilli powder, coriander and salt. Add the chicken strips and mix with the marinade until well coated. Cover with cling film and refrigerate for 10 minutes for the flavours to infuse.
To make the peanut sauce, combine all the ingredients in a blender and whiz until smooth. Cover and refrigerate until ready to serve.
To make the salad, toss the cucumber with the water, vinegar and chilli and refrigerate for about 20 minutes.
When ready to cook, preheat the oven to 180ºC and line an oven tray with baking paper. Scrape most of the marinade off the chicken then thread the pieces onto presoaked bamboo skewers. Arrange on the oven tray and cook for 15–20 minutes.
Serve the satays with the chopped pineapple, onion, cucumber salad and the peanut dipping sauce.

Recipe courtesy of

From Fabulous Food, Minus the Boombah by Jane Kennedy.


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