How many of you are tired of the same old bland, dry chicken? Are you tired of choking back your main source of protein? Well then you NEED to try this recipe, pronto! You’ll be amazed at how a simple marinade, and a slightly different cooking method will take your meat from bland to delicious!
This weekend we finally got some much needed rain in California and the cold, wet weather had me craving something warm and flavorful. Seeing as how I was way too lazy to go outside, a homemade healthy version of Chicken Satay Skewers seemed to be the perfect solution.
For this healthy version, I wanted a quick and simple marinade that would add a lot of flavor to the chicken, while ensuring it wouldn’t dry out during cooking. Oh, and you can’t forget some delicious peanut dipping sauce. Yum!
The secret to this recipe, is the cooking method. While grilling works well, it was too wet outside for that. Simply baking is another option, but the *secret* to a moist chicken is broiling! Not only will your meal be done in half the time, you’ll get a nice crispy outside, without drying out the meat. Broiling works well for thin cut strips of meat and requires some extra attention, as you’ll be cooking the meat at a very high temperature and burning can occur easily.
Combine this cooking method, with a simple marinade and you’ll never go back to your normal boring chicken!
So now that you know the secret to a tasty chicken that doesn’t taste like cardboard, here’s the recipe!
Healthy Chicken Satay Skewers with Peanut Dipping Sauce
Yield: 4 servings
Serving Size: 1/4 recipe
1 lb. boneless skinless chicken breast, sliced into thin strips
1 cup non-fat plain greek yogurt
1 tbsp curry powder
1 tsp minced garlic
4-6 large wooden skewers, soaked in water for 30min (to prevent burning while cooking)
3 tablespoons all-natural, creamy peanut butter
15g peanut flour (or sub with more peanut butter)
juice of 1/2 a lime
2 tbsp low sodium soy sauce
1 tbsp coconut sugar (or sub with brown sugar)
2 tbsp hot water (you can add more or less depending on how thick you like your sauce)
Mix together marinade ingredients in a shallow dish, arranging slices of chicken so that they are immersed in marinade. Cover and refrigerate for 2 hours.
While chicken is marinading, mix together peanut sauce ingredient in a medium size food processor, blending well.
You may add slightly more water to the sauce, if you desire a less thick sauce. Be careful though to not add too much, or you may end up with a very "watery" mixture.
Cover and store dipping sauce.
Once chicken is done marinading, turn oven to broil setting and make sure your oven rack is on the closest prong to the broiler (usually on the top of oven)
Place marinaded chicken strips on your skewers, atop lined baking sheet (a Silpat or parchment paper will work best)
Broil for 5-10 minutes, checking halfway through. Chicken should be browned on the edges and no longer pink on the inside when done. Be careful not to overcook here, as broiling uses a very high temperature!
Remove chicken and serve with dipping sauce
optional garnishes: cilantro and crushed peanuts
Nutritional Info Per Serving: 256 calories, 9g carb, 11g fat, 32g protein
(note: nutritional info calculated with 75% of greek yogurt used for recipe. You'll have a lot leftover in the pan after marinading)