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Healthy Chicken Satay Recipe
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Healthy Chicken Satay Recipe

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11.09.10
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Bite it! HG's Hip-Hip-Hooray Chicken Satay
HG's Hip-Hip-Hooray Chicken Satay

Let's Go Crazy! Let's Get Nuts!

Satay is one of the best and most common orders at any Thai restaurant. It's also a pretty popular party app. But those creamy, nutty sauces and potentially oily, fatty meats could mean trouble... Get ready to cheer with joy over our take. (It's not 100 percent authentic, but we're rebels.) Check out our Hip-Hip-Hooray Chicken Satay!

Ingredients:
Chicken Skewers
12 oz. raw boneless skinless lean chicken breast, pounded to 1/2-inch thickness
1/8 tsp. curry powder
1/8 tsp. salt
2 dashes black pepper

Sauce
1/3 cup plain light soymilk
2 tbsp. reduced-fat peanut butter, room temperature
1 1/2 tbsp. lite/low-sodium soy sauce
1 tsp. granulated sugar
1/4 tsp. crushed garlic
1/4 tsp. dried minced onion
1/8 tsp. cayenne pepper
1/4 cup plain fat-free yogurt

Directions:
Preheat oven to 375 degrees. (Or bring a grill/grill pan sprayed with nonstick spray to medium-high heat.)

Sprinkle chicken with curry powder, salt, and black pepper. Evenly cut chicken into 12 strips, and thread each strip onto a skewer. Place skewers on a baking sheet sprayed with nonstick spray, and bake in the oven until chicken is fully cooked, about 10 minutes. (Or grill until cooked through, 1 - 2 minutes per side. If using a grill pan, remove from heat and re-spray between batches.)

Meanwhile, combine all sauce ingredients except yogurt in a small nonstick pot. Bring to medium-low heat on the stove. Stirring constantly, cook until hot and well mixed, about 5 minutes.

Remove sauce from heat and let cool slightly. Add yogurt and stir until smooth and blended. Serve sauce with chicken skewers, spoon it on, and EAT!

MAKES 6 SERVINGS

Serving Size: 2 skewers with sauce
Calories: 109
Fat: 2.75g
Sodium: 269mg
Carbs: 4.5g
Fiber: 0.25g
Sugars: 2g
Protein: 15.5g

PointsPlus® value 3*

HG Heads Up! If grilling, presoak 12 wooden skewers in water for 30 minutes.

Fight it! Chicken Satay, Average
Chicken Satay, Average

No Way, Satay...

To the unfamiliar, Thai restaurants can be mysterious territory. But satay is easy to fall in love with and tough to resist. After all, it's tender seasoned meat served with creamy peanut sauce! But you never know what's gone into that sauce. An enormous amount of peanut butter? Coconut milk? Other delicious-yet-fatty things? And depending on the type of meat -- even if it's chicken, it could be a fatty cut like thigh meat -- the situation could be a caloric catastrophe. Satay is usually served as an appetizer, and you don't wanna load up on calorie-packed items before the main event! But to miss out on the yum-fest that is satay? It just feels wrong. For those of you who want to have it all, DIY at home! Make this amazingly yummy swap as a starter -- then follow it up with some Chicky Pad Thai. Exotic eats in your own abode... SCORE! P.S. Our recipe is PERFECT for parties and get-togethers!

Serving Size: 2 skewers with sauce
Calories: 307
Fat: 16g
Sodium: 819mg
Carbs: 9g
Fiber: 2g
Sugars: 7g
Protein: 25g

PointsPlus® value 7*

It's food on a stick -- who doesn't like food on a stick? Click "Send to a Friend" to pass along this recipe...

CHEW ON THIS:

Today is November 9th, a.k.a. Cook Something Bold and Pungent Day. Why not whip up a batch of our super-spicy 10-Alarm Turkey Chili? It's definitely BOLD!

Click here for a printable, text-only version of this page.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

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