Grilled Chicken Skewers With Satay Sauce
Make your own healthier version of this takeaway favourite. These satay chicken skewers are great for a family meal, but also work well when made in advance for a BBQ. Serve with the rice and add a fresh garden salad if desired. This recipe comes from our 28 Day Weight Loss Challenge. Members have access to thousands of healthy recipes that are perfect to share with friends and family at a BBQ or get together. Think healthy burgers, slow cooked meats, nachos and quesadillas.
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serves
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- 1/2 cup brown rice uncooked
- Olive oil spray
- 1/2 brown onion
- 2 cloves garlic
- 1/2 small red chilli
- 1 teaspoon soy sauce salt reduced
- 6 tablespoons peanut butter
- 2 teaspoons lime juice
- 250 grams chicken breast fillets
- 6 skewers
- 1 Lebanese cucumber
- Salt and pepper
Ingredients
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- Cook the brown rice according to packet instructions.
- To prepare the satay sauce, finely dice the onion, mince the garlic and finely chop the chilli. Spray a small saucepan over medium-high heat with cooking oil spray and sweat off the onion and garlic until very soft. Turn the heat up and add the chilli.
- Add the soy sauce along with the peanut butter and, with a spatula, gently stir over a medium heat.
- Cook for 1-2 more minutes or until thickened. If too thick add a little water to reach desired consistency.
- Remove from heat and stir in lime juice. Spoon half the satay sauce into a bowl to marinate chicken, reserve the other half for serving.
- Slice the chicken into strips, add to the bowl with half the satay sauce and coat well. Thread onto skewers and spray with cooking oil spray.
- Heat a non stick fry pan over medium-high and spray with the remaining cooking oil spray. Place the chicken skewers into the pan and cook for approximately 8 minutes, turning half way, until cooked through. You can also cook these on a BBQ sprayed with oil.
- Place the rice onto a serving plate with the skewers on top and the dish of satay sauce for dipping on the side. Serve with slices of cucumber and if you like, a few fresh coriander leaves sprinkled over the top.
462 calories per serve
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