This chicken satay is a perfect recipe for parents with picky eaters at home. Mom and Dad get to enjoy something beyond meatloaf and mac and cheese, and kids just love eating anything that's on a skewer.
Plus, the marinade makes the chicken really tender, and the Thai peanut sauce is served on the side, so the kids don't have to eat it if they don't want to.
If you're using bamboo skewers, be sure to soak them at least 10 minutes before cooking, so they won't burn. And if you have more time, soak them longer. Really, the longer you soak them, the better.
This Thai peanut chicken satay recipe makes an ideal light summer dinner. It goes well with a Greek salad, a cold ranch bacon pasta salad or a quinoa salad and whole wheat bread.
Serve strawberry fruit pizza or chocolate strawberry tarts for a refreshing and light dessert.
Chicken Satay
- 1 cup plain non-fat yogurt
- juice of one lime
- 1 clove garlic, minced
- 1 tsp. kosher salt
- 1 tsp. freshly-ground black pepper
- 1 dash hot sauce (or more if you like it hot)
- 1-1/2 pounds chicken tenders or boneless chicken breasts, pounded thin and cut into strips
Whisk together the first six ingredients in a small bowl. Place chicken tenders in a ziploc bag. Pour marinade over the chicken pieces. Refrigerate 30 minutes to 2 hours.
Meanwhile, soak bamboo skewers in water for at least 20 minutes. Preheat grill or grill pan on medium-high heat. Thread chicken tenders onto skewers, pushing down so chicken pieces will stay in place when turned. Grill chicken for 3 to 5 minutes on each side.
Serve chicken with Thai peanut sauce (recipe below).
Thai Peanut Sauce Recipe
- 1/4 cup freshly-squeezed lime juice
- 2 cloves garlic, minced
- 1/4 cup low-sodium soy sauce
- 1/3 cup creamy peanut butter
- 1 Tbsp. brown sugar
- 1 dash hot sauce
- 1/4 cup hot water, if needed
- fresh cilantro for garnish
Combine all ingredients except hot water in a food processor fitted with a metal blade. Pulse until well combined. Drizzle in the hot water, if necessary, to reach a sauce-like consistency. Garnish with fresh cilantro, if desired.
Makes 18 to 20 skewers.
Per skewer (based on 18) with about 1 tablespoon of sauce: 108 calories, 4 g fat (1 g saturated fat), 32 mg cholesterol, 4 g carbohydrate, 0 g fiber, 14 g protein, 0% vitamin A, 13% vitamin C, 4% calcium, 4% iron
For more healthy chicken recipes, see also:
Stephanie Gallagher - Stephanie Gallagher is a veteran journalist and author. In addition to writing for Suite 101, she is the Cooking for Kids columnist for ...
