| On the Table - Quick Recipes for Healthy Meals |
Grilled Skewered Chicken Served With Peanut Sauce.
Linda Yo |
Servings: 4
1 pound skinless boneless chicken breast cut into 1-inch cubes
1 medium onion, minced
1 tablespoon grated ginger
1 tablespoon minced garlic
2 teaspoons ground coriander
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 tablespoons soy sauce
3 tablespoons sugar
½ teaspoon salt
1 tablespoon peanut butter
1 tablespoon lemon juice
12 wood skewers, soaked in water for 20 minutes | |
Mix onion, ginger, garlic, coriander and cumin in a bowl. Heat oil in a pan and stir-fry the mixture for 2 minutes.
Marinate chicken cubes with the stir-fried seasonings, soy sauce, sugar, salt, peanut butter and lemon juice for at least 20 minutes. Thread several pieces of meat onto each skewer.
Cook satay on a grill or in an oven. Brushed meat with the marinating sauce, then turn so both sides are evenly cooked. Serve with peanut sauce (see recipe below).
Note: If you are short on time you can stir-fry the meat, the seasonings and an extra 1 tbsp. peanut butter in a pan, eliminating the need to marinate and to make a separate peanut sauce. However, it is not as festive as eating them from the skewers!
Per serving: 379 calories, 24 g fat (8 g saturated fat),
23 g protein, 17 g carbohydrates, 1 g dietary fiber. |
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Peanut Sauce
Servings: 6
This sauce is made from peanut butter and is used as a condiment to satay or as a salad dressing.
1 teaspoon oil
1 teaspoon minced onion
1 teaspoon minced garlic
¾ cup water
3 tablespoons peanut butter
½ teaspoon crushed red pepper or chili sauce, optional
½ teaspoon coriander
½ teaspoon salt
Heat oil in the pan to stir-fry onion and garlic for 2 minutes.
Add the remaining ingredients and simmer until they form a thick mixture and serve.
Per serving: 55 calories, 5 g fat (1 g saturated fat),
2 g protein, 2 g carbohydrates, 0 g dietary fiber.
Linda Yo is the author of Asian Slim Secrets. Linda gained 25 lbs in three months when she came to the US twenty years ago.
She failed at every diets until she rediscovered the benefit of Asian diet. Now, slim again, she shares how you can lose weight without hunger or expensive supplements. You can get a free report: 3 Secrets that will make you slim for life at AsianSlimSecrets.com. |
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