Chicken satay salad

    Chicken satay salad

    10saves
    3hr50min


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    About this recipe: Here's a flavourful salad based on the popular Thai dish of satay skewers. Marinated strips of chicken are threaded onto skewers and grilled, then served atop a rice and crunchy vegetable mixture drizzled with a spicy peanut dressing. The chicken can be served on or off the skewers, as you prefer.

    Ingredients
    Serves: 4 

    • 550 g (1¼ lb) skinless boneless chicken breasts (fillets)
    • 2 tbsp sunflower oil
    • 3 tbsp soy sauce
    • 1 tbsp fish sauce
    • 2 garlic cloves, crushed
    • 2.5 cm (1 in) piece fresh root ginger, finely chopped
    • 250 g (8½ oz) basmati rice, well rinsed
    • 100 g (3½ oz) mange-tout, halved
    • grated zest and juice of 2 limes
    • 2 tbsp chopped fresh coriander
    • ½ small head of Chinese leaves, about 225 g (8 oz), shredded
    • ¼ cucumber, diced
    • 4 spring onions, cut into thin strips
    • Spicy peanut dressing
    • 1 small onion, finely chopped
    • 3 tbsp crunchy peanut butter
    • 1 fresh mild red chilli, seeded and finely chopped
    • 100 ml (3½ fl oz) reduced-fat coconut milk
    • 1 tsp caster sugar

    Method
    Prep:3hr50min  ›  Ready in:3hr50min 

    1. Cut the chicken breasts into long strips about 1 cm (1/2 in) wide. Mix together half of the oil, 2 tbsp of the soy sauce, the fish sauce, garlic and ginger in a bowl. Add the strips of chicken and toss to coat. Cover and leave to marinate for at least 3 hours.
    2. Cook the rice in a saucepan of boiling water for 8 minutes or until almost tender. Add the mange-tout and cook for a further 2 minutes. Drain in a sieve and rinse with cold water.
    3. Combine the lime zest and juice with the remaining 1 tbsp oil and soy sauce in a large salad bowl. Add the rice and mange-tout, the chopped coriander, Chinese leaves, cucumber and spring onions, and toss together.
    4. Preheat the grill. Lift the strips of chicken out of the marinade, reserving the marinade, and thread onto metal skewers (or onto soaked wooden satay sticks if you want to leave the chicken on them for serving). Grill for 8–10 minutes or until cooked through, turning to brown the chicken evenly.
    5. Meanwhile, make the dressing. Put the onion, peanut butter, chilli, coconut milk, sugar and reserved marinade into a small saucepan. Bring to the boil, then cook gently for about 5 minutes, stirring. If the dressing is too thick, add 2–3 tbsp water.
    6. Take the chicken off the skewers and add it to the salad (or lay the skewers on top of the salad). Drizzle the dressing over the salad. Serve warm or at cool room temperature.

    Plus points

    This salad has everything required for a complete balanced meal, with good amounts of starchy carbohydrates, protein, vitamins and minerals. * Although peanuts contain large amounts of fat, the majority of it is in the healthy monounsaturated form, which is thought to assist in lowering blood cholesterol levels.

    Some more ideas

    For a more delicately flavoured dressing, and one that is lower in fat, use the clear liquid, or ‘milk’, from a coconut instead of coconut milk from a carton. Puncture 2 of the ‘eyes’ at the top of a coconut using a strong, sharp metal skewer or a screwdriver and a hammer, then drain out the liquid through a sieve. * For a Thai-style fish and noodle salad, cut 500 g (1 lb 2 oz) monkfish fillet or thick skinless cod fillet into cubes, and marinate and grill as in the main recipe – cooking time will be 5–6 minutes. Instead of basmati rice, cook 250 g (8½ oz) medium Chinese egg noodles in a saucepan of boiling water for 4 minutes, or according to the packet directions, adding the mange-tout for the last 2 minutes of cooking. In step 3, add 1 red pepper, seeded and cut into strips, with the other vegetables. * Grill the chicken, then slide it off the skewers and toss with the peanut dressing. Leave to cool, then chill for 2–3 hours. When ready to serve, pile the chicken and dressing on top of the chilled rice salad.

    Each serving provides

    B1, B6, C, E, niacin * B2, folate, selenium, zinc * iron

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