My kids love chicken satay at Thai restaurants, so I was psyched to find Anabolic Cooking has an easy to make recipe. I make this on the grill, but you can also cook it in a frying pan (although you may need to trim the bamboo skewers so that they fit in the pan).
Besides the food ingredients, you’ll need bamboo skewers, which are available in most any supermarket.
And once again, great and healthy eating combined with a great workout plan makes a great body!
Start by submerging the skewers in water for at least 20 minutes so that they do not burn on the grill. I place them in shallow pan full of water and put a knife on them to keep them submerged.
- 1 pound boneless chicken breasts
- 1/3 cup of soy sauce (you can use low sodium if preferred)
- 2 tablespoons of lemon juice, preferably squeezed fresh right before using!
- ½ teaspoon of garlic powder
- Either 1 teaspoon of ground ginger or 2 tablespoons of fresh chopped ginger root.
- ¾ of a cup of canned unsweetened coconut milk (the cans I get have enough to make this recipe twice. Cover the can and store the remainder in the refrigerator)
- 1 tablespoon of creamy peanut butter (if all you have is chunky, use 1 ½ tablespoons)
- Optional: ¾ teaspoon red pepper flakes. I like these, but some people do not like spicy (it’s not very spicy though)
Cut the chicken into 3/8” thick slices.
Prepare the marinade by mixing the soy sauce, lemon juice, garlic powder, ginger, coconut milk, peanut butter, and (optional) red pepper flakes.
Save 3 tablespoons of the marinade.
Skewer the chicken breast pieces, and place them in a pan with the rest of the marinade, making sure there is marinade all over the chicken. Place in the refrigerator for the marinade flavors to soak in for at least 30 minutes. I usually give them between 2 to 3 hours.
Next we take the skewers out of the marinade and grill them over medium high heat until they are no longer pink inside (yes, you can make a small cut and peek). This normally takes 3-4 minutes per side, for a total of 6 to 8 minutes although grills do vary. The Muscle Chef’s original recipe says 30 minutes to 2 hours, but a little extra time doesn’t hurt at all
Take the marinade you saved (not the marinade the chicken was in) and brush over the cooked skewers. Enjoy!
This recipe makes 4 servings.
Nutritional Info per Serving:
Protein: 37 grams
Carbs: 2 grams
Fat: 13 grams