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RECIPE

Easy Chicken Satay Meal Prep

Lauren Dawes
Published: 22/10/2020 By Lauren Dawes
Writer and expert

When peanut butter is involved in a recipe, you know it’s going to be good.

Keep it simple and delicious with Niall Kirkland’s easy chicken satay meal prep. Forget buying a sugar-packed shop-bought sauce — it really won’t take you long to whip up this incredibly rich and tasty satay sauce yourself. And it’s so much more satisfying to say you’ve done it too.

These chicken skewers are bursting with flavour and protein, ideal for keeping you full throughout the day. If you're after something light, pair with your favourite veggies or salad, but if you want a portion of carbs too, they go brilliantly with basmati rice. Garnish with coriander and a wedge of lime for some extra zing.

Here’s how to make them.

Serves 4

Ingredients

  • 1 tbsp. 100% Coconut Oil
  • 1 onion (sliced)
  • 3 garlic cloves (chopped)
  • Thumb-sized cube of ginger (grated)
  • 1 red chilli (deseeded and finely chopped)
  • 100g All-Natural Peanut Butter
  • 100g natural yoghurt
  • 2 tbsp. soy sauce
  • 1 tbsp. honey
  • 1 tbsp. curry powder
  • 500g chicken breast (diced)
To serve:
  • Basmati rice
  • Salad
  • Lime wedge
  • Coriander to garnish

Method

  1. Heat your oil in a pan and add the onion. Fry for 5-6 minutes until soft and then add the garlic, ginger, and chilli.
  2. Continue to fry for 2 minutes before setting aside and allowing to cool.
  3. Once cooled, add to a blender along with the peanut butter, yoghurt, soy sauce, honey, and curry powder and blitz until you have a well-blended but thick, chunky sauce.
  4. Transfer your sauce to a bowl and add the chicken breast. Mix together, making sure that all the chicken pieces are coated in satay sauce.
  5. Cover and leave to marinate in the fridge for at least 30 minutes.
  6. Skewer your chicken pieces onto 8 skewers (it should be roughly 5-6 pieces of chicken per skewer), place on a baking tray and then grill for 8-10 minutes.
  7. Put together 4 meal prep boxes by adding 2 skewers into each container on top of a bed of rice and salad, then garnish with coriander and a lime wedge. This will last 3-4 days refrigerated.
A$8.99‎

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calories 382 kcal
totalFat 18g
totalCarbohydrates 12g
protein 41g
Lauren Dawes
Lauren Dawes Writer and expert
Lauren is a recipe writer and English Literature graduate who firmly believes in a balanced approach to fitness. She has always been a keen swimmer and, in recent years, has discovered the benefits of weight training and hot yoga. When she's not in the gym, you'll find her cooking up new recipes or enjoying brunch with her friends, having moved on from her student days of living on pasta.

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