Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Asian
Diet: Gluten Free
Dietary Requirements: Egg-Free, Gluten Free, Pregnancy-Safe
Author: 28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)

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

Instructions

  • Begin by soaking the skewers in water for 5 minutes.
  • 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.
  • 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.
  • Preheat the grill to high and thread the marinated chicken evenly across the skewers.
  • Place underneath the grill and cook for 10 minutes, turning after 5 minutes until the chicken is browned all over.
  • 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.
  • Place the skewers and veggies between on a plate and serve with peanuts, lime wedges and chilli.
Nutrition Facts
Chicken Miso Satay Skewers
Amount Per Serving
Calories 302 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 5g31%
Cholesterol 119mg40%
Sodium 782mg34%
Potassium 1474mg42%
Carbohydrates 19g6%
Fiber 6g25%
Sugar 7g8%
Protein 34g68%
Vitamin A 18980IU380%
Vitamin B3 10mg50%
Vitamin C 232mg281%
Vitamin K 200µg190%
Calcium 452mg45%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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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.