I love chicken Satay, but was always of the belief that it would be scarily calorific. Well. Guess what? It doesn’t have to be!
This is one of my favourite recipes ever – even although I’ve only tried it once so far! I was honestly that impressed, and can’t wait for my next opportunity to try it again! The Chicken Satay Skewers were pilfered from the Slimming World website, while the rice that I used to accompany them is an amalgamation or adaptation of several recipes I’ve seen online over the months since the world cup – but it seemed a bit too boring to blog on its own back then, so lost out to Brazilian Bolinhos!
The trick to this is all in the prep. The recipe itself is ridiculously easy, so there’s no excuse! Go on, get stuck in!
4 chicken breasts, diced
3tbsp light soy sauce
2tbsp granulated sweetener
1 1/2tbsp peanut butter
1tbsp fat free fromage frais
3tsp garlic paste
1tsp ground cumin
2 cups boiling vegetable stock
1 cup rice
1 onion, finely chopped
This should easily be enough for two, but I’m sure you can guess what happened…
1. start by marinating the chicken. Stir 2tbsp of the soy sauce, 1tbsp of the sweetener, 1tsp of the garlic, and the ground cumin all together in a bowl.
2. Add the chicken to another bowl, pour the marinade over, mix well, cover and chill in the fridge for at least two hours. Preferably overnight.
3. Soak some wooden skewers in a bowl of water, while the chicken does its thing. Unless you’re using metal skewers, in which case… don’t. Because… why would you?
4. When it’s time to eat, preheat the oven to 200ºc (or 180ºc fan assisted), and thread the chicken onto the skewers. Spray a baking tray with frylight, pop the skewers on top, and give them a good spray with the frylight, too. Bung them in the preheated oven for about 20 minutes.
5. While that’s going on, get your rice on the go. Fry the onions in some oil (or frylight) with 1 1/2tsp of the garlic. Once the garlic starts to turn brown, chuck in the rice and fry that too, until it starts to colour as well.
6. Add the vegetal stock, stir well, and cover with a tight-fitting lid. If the lid doesn’t fit tightly, use a tea towel as well. Pop the rice over a low heat for ten minutes. Don’t set fire to the towel, because stupid.
7. After the ten minutes, take the rice off the heat, but don’t take the lid off. Leave it for a further ten minutes, to finish off in its own heat and steam.
8. While the rice is steaming, gently heat the peanut butter, water, and the last 1/2tsp of the garlic in a saucepan. Stir it up until the sauce goes smooth (or as smooth as it can if you’re using crunchy peanut butter, which is my preference). It may look quite runny, but it will thicken up.
9. When it does thicken up a bit, take it off the heat and let it cool for a few minutes before adding in the last 1tbsp of both sweetener and soy sauce, along with the fromage frais. That may loosen it off a bit again, but don’t worry, it will thicken up again as it cools.
10. The Chicken should’ve had its 20 minutes by now. Check that it’s cooked through, and if so, serve it on top of the rice, along with the sauce which you can either drizzle over or use as a dipping sauce. I did a little of both.
ASDA continue their recent winning ways, with £12.33, followed unbelievably by Sainsbury’s at only £12.91!!
Tesco were a little off the pace in third place, at £13.34, but Morrisons were disappointingly lacking with their poor offering of £14.20.
You could do this with or without the skewers. You could also use pork or beef instead of chicken.
If you’re not a big fan of rice, you could stir fry the meat with some noodles, and mix the sauce through for a delicious alternative.
There’s nothing stopping you adding peppers (or other veg) to the skewers, or even the rice (or both). And chips are veg. So maybe go half and half?