Healthy Satay Sauce

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What is healthy satay sauce? Satay sauce is typically made with a lot of oil, sugar, and other preservatives. There are even some recipes that call for MSG! I was sick of eating unhealthy, processed satay sauce so I made my own satay sauce recipe at home. It doesn’t only taste better but it’s healthier for you too!

Healthier chicken satay

Healthier chicken satay
  • Serves iconSERVES 4-6
  • Time iconHANDS-ON 20 MIN, GRILLING 8-10 MIN, PLUS COOLING AND MARINATING

A lot of the calories in satay come from the peanut butter, so we’ve replaced a good portion of that with natural yogurt. By upping the quantity of other traditional ingredients, you still get authentic flavour but without so many calories.

Ingredients

  • Large splash sunflower or peanut oil
  • 2 onions, sliced
  • 4 garlic cloves, sliced
  • Fat thumb-size piece fresh ginger, grated (no need to peel)
  • 1 red chilli, sliced
  • 100g crunchy peanut butter
  • 100g natural yogurt
  • 2 tbsp soy sauce
  • 4 free-range chicken breasts, chopped into bite-size pieces
  • Lime wedges for squeezing
  • Finely chopped salted peanuts, fresh coriander leaves, sliced spring onions and steamed basmati rice (optional) to serve

Method

  1. Heat the oil in a frying pan over a medium-high heat, then add the onions. Season with salt, then fry for 5-6 minutes, stirring, until starting to soften and catching a little on the bottom of the pan. Turn down the heat a little and add the garlic, ginger and chilli. Fry for 3-4 minutes, then put on a plate to cool.
  2. Once cool, put in a food processor with the peanut butter, natural yogurt and soy sauce, then blend to a chunky paste. Put in a large mixing bowl, then stir the chicken into it to coat thoroughly. Marinate for at least 30 minutes.
  3. When ready to cook, heat the grill to high. Thread the marinated chicken onto skewers (discard the rest of the marinade from the bowl) and put on a foil-lined baking tray. Grill for 8-10 minutes, without turning, until the chicken is cooked through and any marinade is golden brown.
  4. Serve the satay chicken with lime wedges for squeezing over, scattered with peanuts, coriander and spring onions, on a bed of steamed basmati rice, if you like.

delicious. tips

  1. Marinate the chicken overnight in the fridge, covered, then grill when you’re ready to eat.

CHICKEN SATAY WITH PEANUT SAUCE RECIPE

This Chicken Satay recipe is out of this world delicious. Easy to make with a delicious satay marinade and an even better homemade peanut sauce. A tender and perfect recipe to enjoy as an appetizer or as a meal.

peanut satay sauce

EASY CHICKEN SATAY WITH PEANUT SAUCE RECIPE

If you love Thai food as much as I do you will LOVE this chicken satay recipe. Tender, juicy, easy to make, and full of flavor. Like it spicy? Double up on the sriracha. The satay marinade is just perfect and makes the chicken delicious enough to eat as is without the peanut sauce if you prefer. Of course, the peanut sauce gives it that extra boost in the flavor department!

grilled chicken skewers

IS SATAY CHICKEN HEALTHY

Without the peanut sauce, my chicken satay recipe is healthy to enjoy without any guilt. Often times they refer to a satay dish as high in fat because of the peanut sauce. If you are on high fat and low carb diet, skip the honey, and enjoy this recipe without even blinking! On a moderately high-fat or low-fat diet feel free to skip the sauce and enjoy the Thai grilled chicken over salad or grilled veggies.

thai grilled chicken recipe

HOW DO YOU CUT CHICKEN SATAY?

Normally, the chicken is cut into long strips diagonally. Then, using a meat mallet you flatten the strips into 1/4 inch thickness. Each chicken strip is placed long way on the skewer and if it’s too small you can add two strips. I simply just cut mine into cubes for this chicken satay recipe. The taste will still be great.

peanut sauce recipe

IS PEANUT SAUCE BAD?

Some may say that the peanut sauce usually served with chicken satay is bad or you or that it is unhealthy. This is due to the fact that peanut butter is high in calories and fat which in turn makes the peanut satay sauce fattening or high in calories. Peanut butter is nutrient-dense and ok to eat in moderation especially if you are on a high fat and protein diet. Stick to all-natural peanut butter that has no added sugar.

easy chicken skewers

DOES CHICKEN SATAY HAVE GLUTEN

Any recipe that contains soy sauce is not gluten-free. This might be shocking for some especially if you are new to the gluten-free diet. This chicken satay recipe is ALMOST gluten-free if you can find a soy sauce alternative that’s gluten-free like Tamari that’s made without wheat. The reason why soy sauce has gluten is that most soy sauce brands contain wheat as their first ingredient. Peanut butter is naturally gluten-free.

chicken skewers recipe

HOW TO MAKE THIS RECIPE BELOW:

chicken satay

Chicken Satay With Peanut Sauce Recipe

Delicious and tender Chicken Satay skewers with homemade peanut sauce

Course: Appetizer, Main Course

Cuisine: thai

Prep Time: 15 minutes

Cook Time: 15 minutes

0 minutes

Total Time: 30 minutes

Servings: 4

Calories: 415kcal

Ingredients

  • ▢1½ lb Chicken Breast cut into 1” cubes
  • ▢2 Tbsp Olive Oil divided
  • ▢1 Tbsp Curry Powder
  • ▢1 Tsp Garlic Salt
  • ▢1 Tbsp Raw Honey
  • ▢2 Tsp Red Curry Paste
  • ▢Salt and pepper, to taste
  • ▢2-3 chopped roasted peanuts

Peanut Satay Sauce:

  • ▢½ Lemon Juiced
  • ▢2 Tbsp Low sodium soy sauce
  • ▢⅓ Cup Natural Peanut Butter smooth
  • ▢1 Tbsp Cider Vinegar
  • ▢1-2 Tbsp Sriracha Sauce
  • ▢¼ Cup Water or more to thin it up

Instructions

  • In a mixing bowl, combine chicken with 1 tablespoon of oil, curry powder, garlic salt, honey, curry paste, salt, and pepper. Marinate for at least 15 minutes.
  • Thread the chicken pieces onto skewers. Heat a grill pan or an outside BBQ to medium heat, and cook the skewers for about 2-3 minutes on each side, until nicely charred and cooked through.
  • Meanwhile, make the peanut satay sauce. In a small bowl, whisk all the sauce ingredients until smooth. Add water little by little to reach desired consistency.
  • Drizzle the chicken skewers with satay sauce and sprinkle with crunchy chopped peanuts. Enjoy!

Notes

Serving size:

This recipe makes about 8 skewers. the nutrition facts will be for 2 skewers. Each serving is 2 skewers

Low-Fat Chicken Satay With Peanut Sauce

Low-Fat Chicken Satay With Peanut Sauce

Prep:60 mins

Cook:10 mins

Total:70 mins

Servings:4 servings

Nutrition Facts (per serving)
269Calories
8gFat
10gCarbs
39gProtein

(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

It’s surprisingly easy to make Thai-style chicken satay sticks at home. These succulent bits of chicken breast are served with a smooth and creamy peanut sauce and make an excellent low-fat appetizer.

The recipe requires a marinade made of ginger, garlic, brown sugar, and soy. After an hour, the chicken strips will be ready for the grill or broiler. To finish off this tasty dish, the sauce includes many of the same ingredients and the peanut butter adds a distinct and unforgettable taste.

Ingredients

  • 1 pound skinless, boneless chicken breasts
  • 1 tablespoon brown sugar
  • 2 tablespoons soy or tamari sauce, preferably low sodium
  • 1 clove garlic, crushed
  • 1 teaspoon minced fresh ginger
  • 1 tablespoon freshly squeezed lime juice

For the Sauce:

  • 1 tablespoon brown sugar
  • 1 tablespoon soy sauce or tamari, preferably low sodium
  • 1 clove garlic, crushed
  • 2 tablespoons creamy peanut butter
  • 2 tablespoons freshly squeezed lime juice

Steps to Make It

HIDE IMAGES

  1. Gather the ingredients.Low-Fat Chicken Satay With Peanut Sauce ingredients
  2. Cut the chicken breasts into 8 strips. Place in a large resealable plastic bag.chicken pieces in a plastic bag
  3. In a small bowl, combine brown sugar, soy sauce, garlic, ginger, and lime juice. Add to the bag. Marinate the chicken strips in the refrigerator for 1 hour.chicken and marinade in a plastic bag
  4. Presoak 8 bamboo skewers for 30 minutes. Preheat the grill or broiler, coated with cooking spray.bamboo sticks in a bowl with water
  5. For the sauce, combine brown sugar, soy sauce, garlic, peanut butter, and lime juice. Stir until smooth and creamy. Thin with a little water if you like.brown sugar, soy sauce, garlic, peanut butter, and lime juice in a bowl
  6. Thread chicken strips onto the presoaked skewers.Thread chicken strips onto the pre-soaked skewers on a baking sheet
  7. Grill or broil chicken for 10 minutes, turning once.chicken on a baking sheet
  8. Serve 2 skewers per person with the peanut sauce on the side.Low-Fat Chicken Satay With Peanut Sauce

Glass Bakeware Warning

Do not use glass bakeware when broiling or when a recipe calls to add liquid to a hot pan, as glass may explode. Even if it states oven-safe or heat-resistant, tempered glass products can, and do, break occasionally.

Tips

  • Chicken satay sticks are often served as an appetizer and are a perfect way to start almost any meal, whether it includes Thai food or not. They’re also so easy to make that you can prepare them for a small party or cookout and serve more than four people. Simply increase the recipe to suit your needs.
  • If you’re in the mood for a simple meal, the chicken can take center stage as the entrée. Serve them with jasmine rice and a crisp green salad, and enjoy.

HEALTHY THAI PEANUT SAUCE

It’s easy to make Healthy Thai Peanut Sauce in just 5 minutes! Perfect for drizzling over veggie bowls, tossing with noodles or using as a dipping sauce for chicken satay or spring rolls.

In this recipe we’re reducing the calories, fat and carbs. But don’t worry, we’re still keeping all the flavor in this vegan, soy free and gluten free recipe!

creamy peanut sauce in bowl with spoon lifting sauce out of the bowl

While Thai Peanut Sauce is one of the most delicious sauces on the planet, it’s not normally paired with the word “healthy”. Most peanut sauces contain loads of sugar and coconut milk or cream, resulting in a sauce that’s high in fat and calories.

Luckily for you, I set out on a mission to make a healthy version of one of my favorite sauces, that still tastes just as delicious. The result of my mission is this Healthy Thai Peanut Sauce!

Compared to traditional Thai peanut sauce, this recipe contains 37% less calories, 42% less fat and 22% less carbs. While there is sugar in the peanut butter I used, there’s no added sugar and you could definitely select a “no sugar added” peanut butter to use in this recipe.

Instead of sugar, I used a small amount of maple syrup to sweeten the sauce. Coconut aminos replace soy sauce in this recipe to also significantly lower the sodium content.

In addition to being both healthy and delicious, this sauce is also easy to make in 5 minutes, no blender needed! Simply shake up all of the ingredients in a mason jar and you’re ready to dip, drizzle and pour this sauce on everything

ingredients for Thai peanut sauce

INGREDIENTS YOU’LL NEED

  • Creamy peanut butter
  • Coconut aminos –  this alternative to soy sauce contains 73% less sodium than soy sauce and has a slight sweetness that goes great in this teriyaki sauce recipe. If you want to learn more about coconut aminos, I wrote an entire post on this delicious and versatile healthy ingredient.
  • Apple cider vinegar
  • Maple syrup
  • Chili garlic sauce – this can easily be found in the Asian section at any major grocery store.
  • Lime juice – fresh squeezed is always preferred!
peanut sauce in small mason jar

STEP BY STEP INSTRUCTIONS

  1. Add all of the ingredients to a mason jar, or similar container with a lid.
  2. Secure the lid tightly, then shake the container until all of the ingredients are combined.

TIPS AND TRICKS

  • The peanut sauce can be stored in the refrigerator for up to 10 days.
  • This recipe makes 7 ounces of sauce, just under one cup. If you’d like to double the recipe, hover over the “servings” in the recipe card below and adjust it to 14 ounces. The ingredient amounts will automatically update for the new serving size. I generally double the recipe, because I will literally put it on just about anything!
  • This recipe is naturally dairy free, gluten free and soy free.
  • To spice up the sauce, add an extra teaspoon of chili garlic sauce or add 1 teaspoon of crushed red pepper flakes. You can also add a tablespoon of sriracha to kick it up a notch!
peanut sauce in bowl with sliced lime on the side

HOW TO USE THE PEANUT SAUCE

This sauce is great for drizzling, dipping or tossing with veggies, noodles or chicken. Try it with any of these recipes.

  • Drizzle it over this Asian Tempeh BowlVegan Sweet Potato Buddha Bowl or this Pineapple Veggie Rice Bowl. It’s honestly delicious drizzled over any Asian style bowl. Feel free to create your own bowl with rice or quinoa, tempeh or tofu, veggies and a healthy drizzle of this peanut sauce on top!
  • Cook these Thai Peanut Turkey Meatballs in the sauce, then add them to bowls with brown rice and veggies. You can also pour the sauce over chicken breasts or thighs in a slow cooker and let it cook for 6-8 hours on low, then shred the chicken and use it in lettuce wraps, to top bowls or toss with salads.
  • Dip these Fresh Spring Rolls or this Grilled Chicken Satay in the sauce. You can also dip raw veggies in the sauce for an awesome, healthy snack!
  • Toss it with ramen or rice noodles and vegetables in this easy 15 minute Thai Peanut Noodle recipe. You can also toss it with cabbage and shredded carrots to make a delicious slaw. To make the sauce into a salad dressing, add 1 tablespoon of water to thin out the sauce and toss it with your favorite Asian style salad.

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