Chicken satay/stir fry with peanut sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 370.0
- Total Fat: 9.9 g
- Cholesterol: 34.2 mg
- Sodium: 683.8 mg
- Total Carbs: 46.8 g
- Dietary Fiber: 4.4 g
- Protein: 23.0 g
View full nutritional breakdown of Chicken satay/stir fry with peanut sauce calories by ingredient
Introduction
This is a combo of several other recipes I found here (Thanks to Coach Nicole for peanut sauce inspiration) and on other websites, but I think I made it easier. Fewer ingredients that are easier to find.It's not really satay since it's not on skewers, but it still has the same ingredients. Lots of protein and veggies, the servings are huge, and it's really pretty healthy! This is a combo of several other recipes I found here (Thanks to Coach Nicole for peanut sauce inspiration) and on other websites, but I think I made it easier. Fewer ingredients that are easier to find.
It's not really satay since it's not on skewers, but it still has the same ingredients. Lots of protein and veggies, the servings are huge, and it's really pretty healthy!
Number of Servings: 4
Ingredients
-
* *Jif Omega-3 Creamy Peanut Butter, 4 tbsp
* *La Choy Lite Soy Sauce, 4 tbsp
* Chicken Breast, no skin, 1 breast, bone and skin removed
* Green Peppers (bell peppers), 0.5 cup, chopped
* Water chestnuts, 0.5 cup slices
* Carrots, raw, .5 cup, strips or slices
* Garlic, 2 clove
* *Rice Select Texmati Brown Rice, 1 cup
* Broccoli, fresh, .5 cup, chopped
Directions
Cook rice according to directions and set aside.
For peanut sauce, combine peanut butter, soy sauce, garlic, some warm water (about 1/3 cup, depending on how thin or thick you want it), and any spices you want (I just added some chili powder) in a small sauce pan. Heat on low and stir until mixed and smooth. Set aside.
Cut chicken in small pieces. Marinate if you wish for as long as you want. I marinated just for about 30 minutes in some water, soy sauce, lemon juice, and brown sugar, but it would be fine without marinade also. Saute chicken in a wok or large skillet in olive oil until cooked through. Remove chicken and set aside. In the same skillet, stir fry veggies, starting with carrots and other crunchy veggies and adding others according to how long it takes them to cook. Once veggies are cooked through, add cooked chicken and stir until everything is heated.
Combine with rice and however much peanut sauce you desire. It doesn't take very much sauce to get the great flavor! These servings are really pretty big and filling, but somehow ended up with fewer calories than Chef Meg's version, possibly because of no coconut milk. It sounds like a lot of steps but it's really not difficult! Enjoy :)
Variations:
Change or add chicken marinade before cooking.
Switch up veggies. (Next time I'm trying sugar snap peas and red peppers instead of green)
Change spices in peanut sauce (mine was very mild, curry or more chili powder/paste would give more of a kick)
Number of Servings: 4
Recipe submitted by SparkPeople user TLV204.
For peanut sauce, combine peanut butter, soy sauce, garlic, some warm water (about 1/3 cup, depending on how thin or thick you want it), and any spices you want (I just added some chili powder) in a small sauce pan. Heat on low and stir until mixed and smooth. Set aside.
Cut chicken in small pieces. Marinate if you wish for as long as you want. I marinated just for about 30 minutes in some water, soy sauce, lemon juice, and brown sugar, but it would be fine without marinade also. Saute chicken in a wok or large skillet in olive oil until cooked through. Remove chicken and set aside. In the same skillet, stir fry veggies, starting with carrots and other crunchy veggies and adding others according to how long it takes them to cook. Once veggies are cooked through, add cooked chicken and stir until everything is heated.
Combine with rice and however much peanut sauce you desire. It doesn't take very much sauce to get the great flavor! These servings are really pretty big and filling, but somehow ended up with fewer calories than Chef Meg's version, possibly because of no coconut milk. It sounds like a lot of steps but it's really not difficult! Enjoy :)
Variations:
Change or add chicken marinade before cooking.
Switch up veggies. (Next time I'm trying sugar snap peas and red peppers instead of green)
Change spices in peanut sauce (mine was very mild, curry or more chili powder/paste would give more of a kick)
Number of Servings: 4
Recipe submitted by SparkPeople user TLV204.