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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 237.3
  • Total Fat: 10.9 g
  • Cholesterol: 46.7 mg
  • Sodium: 525.2 mg
  • Total Carbs: 13.3 g
  • Dietary Fiber: 3.7 g
  • Protein: 22.7 g

View full nutritional breakdown of Chicken Satay with Vegetables calories by ingredient
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Chicken Satay with Vegetables

Submitted by: CHEF_MEG
Chicken Satay with Vegetables

Introduction

Chef Meg lowered the fat and calories in this member-submitted recipe, which contains two servings of cooked vegetables per portion! Chef Meg lowered the fat and calories in this member-submitted recipe, which contains two servings of cooked vegetables per portion!
Number of Servings: 6

Ingredients

    Marinade:
    1 T coconut milk
    1 T brown sugar
    2 T low-sodium soy sauce
    2 cloves garlic, chopped
    1 t cumin
    1 lemon, juiced

    Sauce:
    1/4 cup natural, no salt added peanut butter
    1 lemon, juiced
    1/4 teaspoon red pepper flakes
    1 T hot curry paste (use mild if you don't like much heat)
    3 T low-sodium soy sauce
    1 T light coconut milk
    1/2-3/4 c water

    Vegetables and Chicken:
    16 oz chicken breast, boneless and skinless, diced into 3/4 inch cubes
    1 T peanut oil
    2 c carrots, shredded
    1 onion, sliced
    1 c mushrooms, sliced
    1 c broccoli florets
    1 c sugar snap peas
    1 red bell pepper, sliced

Tips


Directions

Prepare marinade by placing all ingredients in a glass dish. Toss diced chicken into the dish and coat in the marinade. Refrigerate for at least 30 minutes or overnight.
Prepare the sauce by combining all ingredients into a small saucepan. Start with 1/2 cup of warm water and add more if mixture seems thick. Place on the stove over low heat to warm. Remove the chicken from the refrigerator and stir fry in 1 tablespoon of peanut oil in a wok or flat bottomed pan. Stir fry over high heat until meat is completely cooked, remove from pan and reserve. While wok or flat bottomed pan is still hot, add onions and carrots. Stir fry for 2-3 minutes. Add mushrooms, broccoli, snap peas, pepper. Continue to stir fry for 3-4 minutes. Add chicken back into the wok along with the sauce. Heat until mixture for 1-2 minutes or until the chicken is hot.
Makes 6 two cup servings.

Editor's Cooking Notes:
For a complete meal, serve with brown rice or rice noodles.

If you're watching your sodium, reduce the amount of soy sauce, but keep in mind that it will affect the balance of flavors in the sauce.

We used all-natural peanut butter for a fresh taste and healthy dose of real nuts. Chef Meg served hers over rice noodles (95 calories per half-cup serving), but you could also serve this with brown rice.

Number of Servings: 6

Recipe submitted by SparkPeople user CHEF_MEG.






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Member Ratings For This Recipe

  • LEAN-N-LEXY


    210 of 210 people found this review helpful
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    Any ideas about what to do with the remainder of a can of coconut milk? I's rather an expensive ingredient to only use 2 Tablespoons with few other recipes to use it in my rotation. Then other recipes I see using coconut milk tend to call for a whole can... What to do...? - 9/1/09

    Reply from CHEF_MEG (9/1/09)
    Freeze it in an ice cube tray, then pop the cubes into a plastic bag and store them in the freezer. Pull out cubes each time you need them in a recipe.


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  • NIKI778

    Incredible!
    32 of 33 people found this review helpful
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    I made this tonight and it was awsome, very fresh and a nice balance between the spice and lemon flavor. Will be making this again and again. It is so much food for the calories too, I was STUFFED. - 9/2/09

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  • NETTIEDEE

    Good
    26 of 38 people found this review helpful
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    Great idea but 41% calories from fat!!!Healthier version: coconut milk is almost all fat (Trader Joe's light is 90% fat) - use low sodium chix broth instead. Second, I'm using half the chicken and half tofu to cut cholesterol in half. - 10/29/09

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  • NEBBIE00

    Incredible!
    21 of 21 people found this review helpful
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    Yummy yummy combination of flavors, peanuty, spicy, and lemony. I used a bag of frozen mixed stir fry veggies and some red curry powder instead of paste, just the right amount of spiciness for me.
    And thanks ChefMeg for the tip on freezing the rest of the coconut milk. - 9/13/09

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  • NUTTINCANSTOPME


    19 of 19 people found this review helpful
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    Fablous receipe. Buy the powder coconut milk.
    specialty Thai or German food stores - 12/6/09

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  • JLDACQ

    Very Good
    17 of 18 people found this review helpful
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    I finally tried to make it last night. Despite a few shredded fingers while preparing the carrots, using ground chicken instead of diced, and only putting half the curry paste in the mix, it was good! I'll try using more of the curry paste next time. And the coconut milk freezes nicely! - 9/24/09

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  • BLUEMUSICNUT


    15 of 15 people found this review helpful
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    to Ecklectici:
    I put leftover coconut milk into several small plastic containers and freeze. It does last nicely in the frig, so when you get out a container and don't use it all, find another recipe. If you google Thai and coconut milk, you will find lots. - 10/29/09

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  • STARCR

    Incredible!
    13 of 14 people found this review helpful
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    I didn't have peanut oil, so used light olive. Also used chicken tenderloins, easier to cut up. Delicious. Everyone who tried it loved it. Will definitely make it again. - 11/4/09

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  • LOSING4KEEPS

    Very Good
    12 of 12 people found this review helpful
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    Not quite what I would think of as chicken satay, but still very good. I used lime juice instead of lemon and medium curry paste instead of hot. It was still spicy, but we liked the heat. I'll be using the frozen coconut milk (thanks for the tip!) and leftover curry paste to make this again. - 10/29/09

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  • LMDIENER

    Good
    12 of 12 people found this review helpful
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    This was tasty but a little bit too lemony for my tastes. I'll probably cut the lemon in half next time. - 9/27/09

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  • MIZZSOULSISTA


    12 of 16 people found this review helpful
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    swanson makes this new coconut broth. i brought it but had no idea what i was going to do with it...this gave me some ideas. looks yummy. - 9/1/09

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  • KATHYGBENNETT


    10 of 11 people found this review helpful
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    Alternate to coconut milk: mayonaise and half and half with a few drops of coconut extract. i need to experimen with something with less caloies than half and half.learned this from my Samoan exhusband. - 3/27/10

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  • SOMERSMOM

    Very Good
    10 of 10 people found this review helpful
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    I made this without the curry paste as I could not find it in the store. I served everything separately (3 bowls: veggies, chicken, sauce) so the kids would be more apt to try it. They really liked it and my husband said, "Outstanding!" - 1/5/10

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  • SUSANNA37

    Very Good
    10 of 11 people found this review helpful
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    I'd make it again, but I'd definitely chop the veggies beforehand. - 9/18/09

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  • DEBSGOTTALOSEIT

    Good
    9 of 12 people found this review helpful
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    sauce was too spicy for the kids - 8/5/09

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  • DNISEY


    8 of 8 people found this review helpful
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    Wonderful! The minute amount of added sugar and oil per serving just added to the taste. Even my diabetic mom's able to eat it. - 10/29/09

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  • CHRIS3215

    Very Good
    8 of 25 people found this review helpful
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    I make some what the same stir fry BUT no sugars or unhealthy oils are in it. - 9/1/09

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  • SP_STEPF


    7 of 9 people found this review helpful
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    Feel free to use mild curry sauce if the hot is too spicy. - 8/6/09

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  • PARTSBANK

    Very Good
    6 of 6 people found this review helpful
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    I really love peanut sauce, and this makes a terrific relatively-low-calorie version. I made a bunch and froze individual servings in ziploc bags. Now I am enjoying it over brown rice or couscous. - 6/13/10

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  • BLACK_UNICORN11

    Incredible!
    6 of 6 people found this review helpful
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    Amazing! I was a little skeptical but intrigued enough to try it. My hubby was already planning what he'd eat instead when he didn't like this, but we both LOVED it and will make it again and again. Couldn't find curry paste in my rural area, so used curry powder instead. Served with wild rice. - 6/12/10

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  • QUERIAN

    Very Good
    6 of 6 people found this review helpful
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    This was delicious, not too spicy or too lemony as some other reviewers have said. The only problem I had was the serving size of the completed dish did not match the amount of food it said there would be ... maybe 4 servings of 2 cups each, provided the measuring cups aren't quite full. - 11/1/09

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  • DINAISPO


    6 of 15 people found this review helpful
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    Is 1 frozen cube of coconut milk be equal to 1Tbsp? Also, did you actually want us to purchase 2
    different cans of coconut milk? Regular coconut milk for the marinade and light for the sauce. Please, keep in mind that many of us live in rural areas, and some ingredients are hard to get & costly. - 10/29/09

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  • TGALLAHER

    Bad
    6 of 38 people found this review helpful
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    Too much sodium - 9/19/09

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  • SFRIESTAD

    Incredible!
    5 of 5 people found this review helpful
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    I made this tonight and served it over white rice. Awesome!! I made my kids something else knowing they would not like all the veggies but really so I would have more for lunch tomorrow. Great dish. - 1/4/10

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  • VANANDEL

    Incredible!
    5 of 5 people found this review helpful
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    Excellent. Made this last night. Added green beans to the vegetable mix as well. My husband and company enjoyed it very much, served over brown rice. - 10/30/09

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