Somewhat Healthy Satay Chicken

It’s not often you find a man who doesn’t enjoy satay chicken. I remember going to 21st birthdays and conversing about the best finger food one could serve at his or her birthday, it was always one of two things – duck pancakes or satay skewers. A couple of years ago while I was travelling with some friends in Malaysia I really got on the satay bandwagon, we ate satay sticks everywhere and then compared them to the last one’s we ate – often our final judgement fell on how much sauce was offered with said skewers. Something so nice can’t be good for you, but I recently read a recipe that made me think twice about enjoying satay chicken, maybe it’s not as bad as I once thought, sure I guess it helps when you eat the sauce in moderation and not use the skewer like a ladle trying to scoop as much sauce into your mouth as humanly possible. I thought I’d give this recipe a go and serve it to the outrageously health conscious sister to see if it would pass the test, it did.

2-3 Chicken Breasts, diced
1 x small head Broccoli, cut into small florets
1/2-1 zucchini, cut into carrot like sticks with soft centre cut out
1 x large carrot, cut into sticks
1 x green capsicum, sliced
1 x teaspoon Crushed
1 x teaspoon Ground Cumin
2 x teaspoon Crushed Garlic
1 x teaspoon Ground Coriander
1/2 Spanish Onion, finely chopped
1.5 x tablespoons Olive Oil (Or Coconut Oil if you’re really healthy)
Juice of half a fresh Lime
3 x tablespoons Natural Crunchy Peanut Butter
2 x tablespoons caster sugar (Coconut sugar is a healthy option)
3 x tablespoons Shredded Coconut
1 x teaspoon Soy Sauce 
I – 2 cups water

Heat a fry pan, add the olive oil, coriander, cumin, garlic and red onion and fry for 30 seconds or until fragrant. Add the peanut butter, chilli, lime juice, sugar, coconut and soy sauce and stir until a paste is formed. Gradually add the water, about 1/2 cup at a time till you get the sauce to a consistency that you like. Start slow, you don’t want it to be too runny. Simmer for a few minutes and turn heat off and set aside.

In another large pan or wok, heat some more oil and a little more garlic, add the diced chicken and cook until on a medium heat until almost brown. Throw in some of your sauce, turn up the heat and add the chopped vegetables stirring for 2-3minutes. Add the rest of the sauce and stir fry for a few more minutes. I like to do it in halves so the chicken browns with some sauce, and the vegetables hit the wok with something to moisten them up a bit. You can cook the chicken and vegetables alone and add the sauce at the end – its up to you.

I served the dish for 4 people (3 men) with brown rice and used 2 large chicken breasts and it was a perfect size. Remember if you don’t have enough sauce, add some water to you mixture when you’re stir frying! Enjoy


James is the Founder and Editor of The Versatile Gent.

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