Delicious Satay with Sweet Salty Peanut Sauce
If you’re looking for a healthy, delicious, and easy-to-make dish, look no further than Satay Chicken Skewers. These skewers, when paired with a sweet and salty peanut sauce, make for a perfect meal or appetizer. In Thailand, satay is often served with a refreshing, spicy pickled cucumber salad called Ajaad, which balances the savory and spicy flavors of the chicken perfectly. This guide will walk you through making this nutritious dish that’s packed with protein and low in calories.
The Rich History of Satay Chicken Skewers
Satay is a beloved Southeast Asian treat that originated on the island of Java in Indonesia. This dish features seasoned meat, skewered and grilled to perfection, typically served with a delicious sauce. Indonesian satay is often paired with peanut sauce and lontong (a type of rice cake). However, satay has spread far beyond Indonesia and is enjoyed in Malaysia, Singapore, Thailand, and even in Suriname and the Netherlands. In Sri Lanka, it’s a staple dish influenced by the local Malay community.
Satay tastes delicious with various types of meat, including chicken, goat, beef, pork, fish, or tofu, and is traditionally cooked over a wood or charcoal fire. The sauces range from soy to peanut-based, enhancing the flavors of the skewered meat. Satay’s global popularity is evident from its inclusion in CNN Go’s list of the world’s 50 most delicious foods in 2011, where it ranked 14th.
Choosing the Best Satay Marinade for Satay Chicken Skewers
For the marinade, I recommend using Jimmys brand Satay Sauce which is a restaurant quality brand.
If you prefer a milder flavour, try Yeos brand. Both are high-quality options that will make your chicken satay stand out. Each jar of these marinades will last about three months in the fridge, providing great value.
Don’t forget the sauce!
The dipping sauce is a crucial part of satay. For the best results, use unsweetened peanut butter to control the sweetness. Avoid added oils, as peanuts have enough natural oils.
Use Kecap Manis ,a naturally sweet soy sauce, to eliminate the need for refined sugars.
Add lime juice at the end to maintain its sharp flavour, and adjust the spice level with curry powder.
You should use Soy Sauce or Fish sauce for saltiness. (though fish sauce has a distinctive taste that not everyone enjoys).
To achieve the perfect consistency, add coconut milk for creaminess. If you prefer, you can use real cream or even water to reduce calories. This combination will give you a rich, flavourful sauce without unnecessary additives.
Ajaad (Authentic Thai Cucumber Salad)
Ajaad, a simple pickled cucumber salad, is a perfect accompaniment to satay. With minimal ingredients like rice vinegar, palm sugar, and cucumber, it’s healthy and gut-friendly. Add bird’s eye chilies for authentic Thai heat, or use milder varieties, or none at all, based on your preference.
Breast or Thigh that is the question?
Both chicken breast and thigh are good for satay. Chicken thigh is juicier and more flavorful due to its higher fat content, making it ideal for those not watching their calorie intake. Chicken breast is leaner and lower in calories, suitable for weight watchers. Regardless of your choice, proper marination and careful grilling will ensure the chicken remains juicy and delicious. Removing the skin reduces calories, but leaving it on adds crispiness and extra flavour.
Conclusion
Chicken satay skewers are a healthy, nutritious, and flavorful dish that’s easy to prepare. By choosing to grill instead of fry and avoiding unhealthy vegetable oils, you can enjoy a low-calorie meal packed with protein. Pair it with a sweet and salty peanut sauce and a refreshing Ajaad salad for a complete Southeast Asian culinary experience. Whether you use chicken breast or thigh, these skewers are sure to be a hit at any meal. Enjoy the rich history and delicious flavors of satay with this simple, healthy recipe.
Low Calorie So Don’t Worry Be Happy Satay Chicken Skewers
4
servings30
minutes40
minutes300
kcalIngredients
- For the Marinade
2 tbsp of Jimmys or Yeos Sate seasoning Jimmy’s is more spicy
1 1/2 Tbsp of Curry powder your choice
1Tbsp of Cornflour also called cornstarch
2 tsp of Light soy sauce
2 tsp of Dark soy sauce
- For the Skewers
2 Green peppers
400g of Chicken breast or thigh
1 Large onion
- For the Dipping Sauce
1/4 White onion (diced)
3 cloves of garlic (crushed)
1 tbsp of Jimmys or Yeos Sate seasoning Jimmy’s is more spicy
1 1/2 tbsp of Peanut butter
1 1/2 tbsp of Kecap Manis
300 ml water
- Ajaad (Spicy Cucumber Salad)
3 Shallots (diced)
1/2 Large cucumber (cubed)
1 Green and 1 red chilli of your choice (Thinly Sliced)
355 ml of Water
50 grams of Palm Sugar or any unrefined sugar
90 ml of White vinegar
Directions
- Combine the Chicken, onion and peppers with the marinade until it is completely coated. Cover with clingfilm and leave in the fridge ideally overnight but two hours at minimum.
- Prepare your Ajaad by heating the sugar and water together until the sugar has fully dissolved. Take off the heat and add the rest of your Ajaad ingredients. Refrigerate and leave for a minimum of two hours before serving overnight for best results. This mixture can last for a good few days in the fridge.
- Once the skewer mix has finished marinating assemble your mixture onto bamboo or metal skewers alternating between chicken, peppers and onions.
- To make the dipping sauce begin by frying the garlic and 1/4 white onion together in a pan on a medium heat with a teaspoon of olive or avocado oil. Once both have softened add your sate seasoning and fry this off for another 30 seconds. Add your Kecap manis, peanut butter and water to the pan.
- Cook this down until the sauce is thick and reduced, this will ensure a creamy sauce.
- Preheat your grill to a med/high setting and grill your skewers, rotate every three minutes until fully cooked and ideally some chargrill coming through on the meat and veggies.
- Serve immediately with the warm dipping sauce and Ajaad as pictured above.
“I can’t get no sataysfaction”
The Feel Good Cook
