Healthy Satay Chicken on Skewers (Peanut Sauce)

Yields: 4 portions
Prep Time: 5 mins Cook Time: 10 mins Total: 15 mins

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I love this kebab chicken recipe because it feels like a cheat meal but can be integrated with many healthy diets out there. Apart from being very tasty, this homemade version is also a HEALTHIER CHOICE using higher quality meat and finer ingredients. In particular, this Healthy Satay Chicken on Skewers recipe also uses very few ingredients making it easier and quicker to prepare. A total win-win!

Why satay chicken on skewers is the best healthy cheat meal?

What’s not to like? Satays are for Malaysian kids the next best things after nuggets and fries. And it would be like that even for our kids if we let them taste it early enough.

A good part of the secret lies in the succulent, smoky, tender chunks of chicken on skewers, intensified by Asian flavors of turmeric, lemongrass, cumin, and ginger. And if you really want to bring satay to the next level of smokiness try to grill over a charcoal fire giving it that extra depth of flavor.

However, I have to admit that what actually makes me drool is the peanut dipping sauce. It is sweet, savory, spicy, acidic, aromatic, and nutty all at the same time. This sauce marries perfectly with the smoky flavor of the chicken skewers themselves.

As a good start when cooking the satay chicken at home you should invest in the finest equipment and ingredients.

What makes this recipe healthier?

3 skewers chicken satay without rice from a Chinese takeaway can easily add up to 489 calories and over 100% of the daily recommended fat.

Here’s what makes this Satay Chicken On Skewers with Peanut Dipping Sauce much healthier than other recipes:

➡️ low sugar. There is 7.3g of sugar per serving.

➡️ high protein. The recipe gives 32.5g of protein per serving.

➡️ healthy cleaner ingredients. Preferring homemade or organic ready-made products

➡️ grilled or barbequed. We have tried to grill the skewers using both indoor grill or outdoor barbeque.

Since I suffer from heartburn and probably suffer from IBS I usually try to avoid as much as possible foods that are not Low Fodmap. Additionally, I have been pro low GI diets long before keto was ever mentioned anywhere. However, despite having peanuts (high FODMAP) this recipe never bothers or upsets my stomach even if I’m sleeping a couple of hours later. So I won’t change this over anything bought from takeout or restaurant. When I’m on a stricter diet I simply use light coconut milk and top my skewers with a little sauce.

This healthy satay chicken on skewers recipe is a lighter version, adapted so that people following a low fat, low calorie, low gi, gluten-free, dairy-free can enjoy it.

Ingredients

Whether it’s the meat, the oil, or the spices I always keep in mind that every ingredient makes a difference adding both taste and nutrition to your meals. The key is to avoid adding too much sugar, spice, or peanut butter as most low-end restaurants do to hide their cheaper ingredients. Choosing an organic peanut butter or using homemade peanut butter prepared from scratch can give a total makeover to the recipe.

You only need these 11 ingredients to do this recipe!

• Kebab Chicken on a stick
• Peanut Butter
• Tamari Sauce (can be replaced by soya sauce)
• Fresh Ginger
• Brown Sugar (easy replaceable with maple syrup or honey)
• Coconut Milk
• Olive Oil

Don’t have tamari sauce? No problem you can use soy sauce. If you don’t want to use sugar you can replace it with maple syrup or honey.

Equipment

While it’s fine to use a griddle, outdoor barbeques or indoor grills are more suitable for cooking meat. Another important tool is the choice of skewers. If opting for disposable bamboo skewers choose 10 and 12-inch skewers and soak them in water for 30 minutes before putting them on the grill.

How to make Healthy Satay Chicken on Skewers with Peanut Sauce

Making these satay chicken skewers with peanut sauce from scratch is easy! If you buy the chicken already diced then the most difficult part for me is threading them onto skewers. This is partly because I hate to touch raw chicken with my hands especially when kids are around.

Prepare and grill the chicken skewers

STEP 1

Preheat the grill to medium heat

STEP 2

Thread the chicken pieces onto skewers and brush them with the oil and half of the tamari sauce

STEP 3

Add the skewers to the grill turning occasionally until the chicken is completely cooked.

STEP 4

In a saucepan, whisk together the rest of the soy sauce, coconut milk, peanut butter, and ginger. Finally, add the brown sugar or syrup and heat everything slightly until the sugar dissolves and a thick sauce is obtained.

Serve the satay chicken skewers with peanut sauce

STEP 5

Serve immediately with the peanut sauce.

STEP 6

Optionally serve with your choice of vegetables, rice, or noodles. I love to eat this recipe with some sauteed broccoli.

FAQ

Here are some facts about satay chicken

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