Chicken Satay with Vegetables
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 237.7
- Total Fat: 11.1 g
- Cholesterol: 46.8 mg
- Sodium: 524.7 mg
- Total Carbs: 13.3 g
- Dietary Fiber: 3.7 g
- Protein: 22.5 g
View full nutritional breakdown of Chicken Satay with Vegetables calories by ingredient
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
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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
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, drain off excess marinade. 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.
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, drain off excess marinade. 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.
Member Ratings For This Recipe
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LEAN-N-LEXY
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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CD1497466
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CD5915838
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NEBBIE00
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NUTTINCANSTOPME
