If you are looking for a recipe that is light and a bit different, then this chicken and vegetable satay is for you. It's also both gluten and dairy-free.
Nutritional highlights
This dish can provide you with a variety of vitamin and minerals such as, iron, vitamins A, C and E.
Iron - needed to make the red blood cells that carry the oxygen around the body.
Vitamin A - has a few functions in our bodies including keeping our immune system running properly, helping our vision in dim light and keeping our skin healthy. If we are low in vitamin A we can develop iron-deficient anaemia.
Cholesterol
This satay recipe is also good on our cholesterol levels, as it is low in saturated fat which if we consume too much can cause an increase in our bad LDL (low-density lipoprotein) cholesterol.
The oils and seeds used are good sources of unsaturated fat which helps to boost our good HDL (high-density lipoprotein) cholesterol.
Using a low salt soy sauce helps keep the salt content down which makes this a heart-healthy recipe too.
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Ingredients
Makes 4 servings
Preparation time: 20 minutes
Cooking time: 15 minutes
- 2 chicken breasts cut into strips
- 2 red peppers, deseeded and cut into chunks
- 1 courgette halved and sliced
- ½ Chinese cabbage, shredded
- 2 carrots, peeled and grated
- 25g bean sprouts
- 3 tbsp smooth peanut butter
- Thumb-sized piece of ginger, grated
- 2 garlic cloves, crushed
- 2 tbsp low salt soy sauce
- Small handful coriander, roughly chopped
- 1 ½ tbsp olive oil
- Juice of a lime
- 2 tbsp toasted sesame seeds
Method
Preheat the grill on the highest setting. Add 1 tbsp olive oil to a pan over a medium high heat then add the ginger and garlic.
Cook for 5-8 minutes or until soft. Then remove and allow to cool.
Add the ginger and garlic to a large bowl along with the peanut butter, soy sauce and water then mix together.
Add the chicken, peppers and courgettes and toss them in the peanut butter mix.
Thread the chicken, peppers and courgettes on the soaked satay sticks.
Arrange the satay sticks on the grill and grill them for 12-14 minutes, turning them regularly until the chicken is cooked through.
Meanwhile put the cabbage, grated carrot, bean sprouts and coriander leaves into a bowl with the olive oil and lime juice then mix well.
Serve the satay with the salad, sprinkled with the toasted sesame seeds.
Healthy swaps/tips
- You can use a regular cabbage instead of the Chinese cabbage.
- If using wooden skewers soak in some water first to avoid the sticks burning under the grill, or alternatively wrap some silver foil around the exposed ends.