Simple satay chicken

You have to try our low fat simple chicken satay recipe, so easy and quick to make in 20 minutes when you’re short on time but need a healthy lunch or dinner – it beats takeaways!

Serves: 4

Time to make: 20 mins

Ingredients

More weights & measures

2 tablespoons sweet chilli sauce

1 teaspoon ground ginger

1 tablespoon soy sauce

1 tablespoon lemon juice

500g boneless chicken breast, cut into strips

splash of oil

1 onion, finely chopped

2 carrots, peeled and sliced into batons

1 head broccoli, cut into florets

3 tablespoons peanut butter

1 can lite evaporated milk, coconut flavour

Instructions

Stay Awake

1 Prepare the rice or noodles using your preferred method.

2 Combine the sweet chilli sauce, ginger, soy sauce and lemon juice. Toss the chicken strips in the mixture and set aside while you prepare the vegetables.

3 Heat a deep-sided frying pan or wok, add the oil and toss in the chicken, stirring frequently till browned. Add the chopped onion and cook till the onion begins to soften. Add the remaining vegetables, peanut butter and evaporated milk and simmer gently until the vegetables are tender. Serve with rice, noodles or salad greens.

HFG tip

If you can’t find coconut-flavoured evaporated milk, use 3 capfuls (about 15 ml) of coconut essence to 1 can of lite evaporated milk.

Nutrition Info (per serve)

Calories 327 cal

Kilojoules 1370 kJ

Protein 41 g

Total fat 10.3 g

Saturated fat 2.9 g

Carbohydrates 17.5 g

Sugar 6 g

Dietary fibre 4 g

Sodium 685 mg

Calcium 315 mg

Iron 1.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.