Satay Chicken SkewersSatay Chicken is one of my favourite Chinese dishes, but often I can’t eat it at takeaways or Chinese restaurants as it usually contains hidden FODMAPs such as onion, garlic and honey to name a few. So I set about creating my own recipe that was low FODMAP, gluten free and dairy free. With Chinese New Year just around the corner I thought it was the perfect time to share my recipe for this classic dish. I enjoyed this as part of my Chinese banquet with my partner last night, as our way of celebrating Chinese New Year! Please note due to the nature of coconut milk, the skewers are medium-high in saturated fat, which can be an additional trigger of IBS, so eat sparingly and as an occasional treat. Enjoy!
Satay Chicken Skewers
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2 hr 10 min
2 hr 20 min
2 hr 10 min
2 hr 20 min
- 2 large chicken breasts (~300-350g)
- 1 tsp maple syrup
- Zest & Juice of 1 lime
- 1/2 tbsp. gluten free soy sauce (can omit if soy allergy/intolerance but tastes better with)
- Homemade curry powder (1/2 tsp cumin, 1/2 tsp ground coriander,1/2 tsp turmeric, 1/2 teaspoon pepper, 1/2 tsp ground fennel seeds, 1/4 tsp cinnamon, 1/2 tsp ginger)
- 1 tbsp. almond milk
- 3 tbsp. crunchy peanut butter (I used meridian brand)
- 150ml canned coconut milk
- Combine the maple syrup, lime zest and juice, soy sauce, homemade curry powder, almond milk and crunchy peanut butter in a bowl. Note depending on the brand of peanut butter used the consistency may be slightly too thick, if so add a teaspoon of milk at a time until smooth.
- Pour roughly half of the sauce in a saucepan and set aside.
- Place your chicken breasts into freezer/sandwich bags and roll out with a rolling pin until you have a flat surface. Cut into 1 1/2 inch strips and add to the bowl. Ensure the chicken is evenly coated in the mixture, cover with cling film and refrigerate for up to 2hrs to marinate.
- Once the chicken has finished marinating carefully thread the strips onto separate bamboo skewers and place on a grill pan.
- Meanwhile add the coconut milk to the sauce in the saucepan and gently heat through.
- Cook the skewers under a medium-high grill for 10 minutes rotating the skewers regularly, or until the chicken is cooked through and piping hot.
- Serve the chicken skewers on a plate and pour the sauce over the top.
- Per skewer (75g)
- Calories: 162 of which 98 from fat
- Total Fat: 10.9g
- Saturated Fat: 5.8g
- Carbohydrates: 4.3g
- Dietary Fiber: 1.3g
- Protein: 13g
- Sodium: 120mg
- Sugar: 1.9g
- High in niacin, selenium and vitamin B6.
Eat Yourself Fit http://eat-yourself-fit.co.uk/