Chicken Satay with Peanut Sauce

Chicken Satay with Peanut SauceOne of my go-to favorite dishes is Chicken Satay with peanut sauce. Chicken Satay is originally from Indonesia, but it has been adopted into many other Asian cuisines.  It is very easy to make, and is always very popular whenever I serve it to family or friends.

Indonesia is the world’s largest island country. It is made up of more than 17,000 islands and has a population of 238 million. According to a census completed in 2000, 88% of the population is muslim (US Department of State).

The food is colorful and diverse. There is also some variation by regions.  Chicken Satay is always well received when I serve it to my friends and family. Nasi Goreng, Gado Gado, Corn Patties and Beef Rendang, are some of my other Indonesian favorites.

Use Light Coconut Milk for an improved nutritional profile

Since coconut milk has a high fat and high saturated fat content, I use light coconut milk to improve the nutritional profile of this dish.  For those of you who like numbers —  1 cup of regular coconut milk has about 420 calories, 52 grams of fat and 36 grams of saturated fat. However,  1 cup of light coconut milk has about 150 calories, 13.5 grams of fat and 12 grams of saturated fat. If you are following a heart healthy diet, it’s important to limit the daily intake of saturated fats as well as transfats. I made the switch to the light coconut milk in order to make this dish more heart friendly. It also gives it a better nutritional profile, overall.

Chicken Satay makes a fun weekly meal or party hors d’oeuvres

Chicken Satay is a fun recipe to add to your weekly meal plan. It makes a colorful and healthy dish that is perfect for dinner in the warmer months when paired with a light salad. This dish goes especially well with  Southeast Asian Cucumber Salad or Thai Style Vegetable Salad. I switch back and forth between these side salads from time to time. I like options when it comes to cooking so I can keep meals exciting and diverse. Add  a small portion of brown rice and you are set for a delicious meal.

Chicken Satay also makes a great appetizer when you are having a crowd over for a party or gathering. In this case,  I like to use smaller skewers and less chicken per skewer.  Add a small slice of red or green pepper or a cherry tomato to make them more festive.  Using smaller skewers and less chicken per skewer makes them slightly lighter fare which makes them more of an hors d’oeuvre than a main course.

 

Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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Print Recipe
CHICKEN SATAY WITH PEANUT SAUCE
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Prep Time
30 minutes
Prep Time 30 minutes
Cook Time
15-20 minutes
Cook Time 15-20 minutes
Passive Time
1-2 hours
Passive Time 1-2 hours
Servings
servings
Servings
servings
Ingredients
Peanut Sauce Ingredients
Prep Time
30 minutes
Prep Time 30 minutes
Cook Time
15-20 minutes
Cook Time 15-20 minutes
Passive Time
1-2 hours
Passive Time 1-2 hours
Servings
servings
Servings
servings
Ingredients
Peanut Sauce Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Soak bamboo skewers in water for 30-45 minutes.
  2. Cut chicken breasts into bite-sized pieces.
  3. Make marinade by combining coconut milk, lemon grass paste, sugar, fish sauce, canola oil, soy sauce and spices in a small bowl or measuring cup. Mix well.
  4. Thread chicken pieces onto skewers. Place skewers in a large shallow baking tray.
  5. Pour marinade over the skewers. Cover with plastic wrap and refrigerate for 1-2 hours. Periodically turn the skewers in the marinade to make sure all pieces are evenly coated.
  6. Make Peanut Sauce: Combine all peanut sauce ingredients in a small saucepan. Mix well.
  7. Heat sauce on stove until it boils. Reduce the heat and simmer for 5-10 minutes. If necessary, thin with a little water.
  8. When ready to serve. Preheat an outdoor grill (or broiler). Grill the satays for several minutes until chicken is thoroughly cooked.
  9. Serve satays with peanut sauce, brown rice and Southeast Asian Cucumber Salad, if desired.
Recipe Notes

Nutrition information per serving (2 skewers with sauce):  430 calories; 24 grams fat; 5 grams saturated fat; 0 grams transfat; 105 mg cholesterol; 425 mg sodium; 10 grams carbohydrate; 2 grams dietary fiber; 41 grams protein.

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