Healthy Satay

Satay

This version of a traditional high-fat satay is full of fibre and high in protein.
A great canapé at a dinner party or as a stir-fry sauce for protein and vegetables. Protein choices to accompany satay are endless e.g., chicken, tofu, prawns, fish, beef, pork…

 

SERVE – 4


Nutrition Comparison per 100ml

Traditional Satay                              Healthy Satay                           What you save!!!

340 calories                                          160.5 calories                         179.5 calories

23.8g fat                                               10.8g fat                                  13g fat

 

INGREDIENTS


  • 400g lean protein e.g., chicken, tofu, prawns, fish, pork
  • 1 tsp each ground cumin and coriander

Satay sauce:

  • 1 cup cooked chickpeas
  • 4 Tbsp tahini
  • 1 Tbsp honey
  • 1 tsp grated ginger
  • 2 Tbsp tamari
  • 1 Tbsp red curry paste

 

METHOD


Skewer protein on half satay sticks, season and cook on grill plate until brown. Brush satay sauce over the skewers.

For the sauce: mix all ingredients in food processor and heat in the pan. Serve skewers with leftover satay sauce

If stir-frying, pan fry leans protein until golden. Set aside. Add some mixed vegetables to the pan and stir-fry for a few minutes. Add protein and satay sauce to the pan and cook until heated through.

Tip: Sauce turns out quite thick (peanut butter consistency). To create a ‘mustard like’ consistency, stir in some water. This will make about 600ml!!!! Use as a dipping sauce for skewers when entertaining. The rest can be frozen in batches. Serve with cooked quinoa or brown rice and vegetables for a high protein complete meal

_ _ _

Want to make the perfect summer salad?? Read our Simple steps to super lunchtime salads snack recipe.
For more idea and inspiration follow us on Instagram and Facebook


 

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