Chicken Satay

Sometimes having convenient ingredients in the store cupboard is not a bad idea for a healthy eating plan. The difficulty often arises in knowing how to use them to their best advantage to produce low fat, tasty meals. This recipe uses a ready-made Asian peanut sauce – known as satay - added to lovely low fat, low calorie chicken and vegetables to make a delicious stir fry. Eat with boiled rice or noodles but remember to add them to the calorie count. If you want a satay with a bit of zing, add some fresh chilli with the vegetables and before adding the sauce.

Details

Preparation time: 10 minutes
Cooking Time: 15 minutes
Serves: 4 people
Energy: 314 calories per serving

Requirements

Wok
Sharp knife

Ingredients

300g carrots
150g French beans
2 teaspoons rape seed oil
400g skinless chicken breast
75ml water
180g Ready-made Satay sauce

Directions

Peel and thinly slice the carrots into 1 inch lengths (batons)

Trim the beans and cut into one inch lengths

Cut the chicken breast into long strips or 1inch cubes

Steam or boil the beans and carrots until barely cooked – they should still be crunchy

Remove from the heat and drain. Put to one side

Heat the oil in a wok and add the chicken

Fry until the chicken is cooked

Add the water followed by the vegetables and stir whilst they heat through but remain al dente

Add the sauce and stir in

Adjust to desired consistency with water if required

Serve immediately

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