Healthy 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…



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



  • 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



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

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Want to make the perfect summer salad?? Read our Simple steps to super lunchtime salads snack recipe.
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