28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)

Chicken Miso Satay Skewers

5 from 2 votes
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 1
Course: Dinner, Lunch, Main Course
Cuisine: Asian
Calories: 302
Ingredients Method

Ingredients
  

  • 125 g chicken thigh fillets diced into 3cm pieces
  • 2 skewers bamboo skewers soaked in water for 5 minutes
  • 1 teaspoon peanuts crushed
  • 1/2 bunch broccolini tough end trimmed
  • 1/2 bunch pak choy end trimmed
  • 1/4 lime
  • salt & pepper to taste
  • 1/2 red chilli seeds removed and finely chopped
Ingredients for Satay Sauce
  • 1 teaspoon white miso paste
  • 1/4 teaspoon curry powder
  • 1/4 teaspoon ground turmeric
  • 1 clove garlic peeled
  • 1 tablespoon coconut milk from carton
  • 1/2 teaspoon apple cider vinegar
  • 1/2 teaspoon tamari or soy sauce
  • 1/2 tablespoon crunchy peanut butter
  • 1/4 lime juiced

Method
 

  1. Begin by soaking the skewers in water for 5 minutes.
  2. To make the satay sauce, place all ingredients into a blender. Blitz until you form a smooth, thick sauce, similar to a regular satay sauce. Add a dash of water if your sauce is too thick.
  3. Combine Satay Sauce and chicken in large bowl. Season with freshly cracked black pepper and gently toss to coat. Cover the bowl with a tea towel and allow to marinate for 5 minutes.
  4. Preheat the grill to high and thread the marinated chicken evenly across the skewers.
  5. Place underneath the grill and cook for 10 minutes, turning after 5 minutes until the chicken is browned all over.
  6. In the meantime, steam the veggies. Start by placing 1 cup of water in a small saucepan that fits a steamer and bring to the boil. Place broccolini and pak choy in a steamer and sit it on top of the saucepan. Place lid on and steam for 3-4 minutes, until veggies are tender.
  7. Place the skewers and veggies between on a plate and serve with peanuts, lime wedges and chilli.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.

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