Malaysian Recipe Made Healthy: Chicken Satay with Peanut Sauce
I know I’m always super excited when I’m sharing a new malaysian recipe, but this is by far my favourite. This and the nasi lemak I made few months back.
What I love about this chicken satay recipe has got to be the intense flavours. I can’t emphasize enough how spices are the best for flavouring - who needs artificial flavouring and chemicals when you can get such amazing flavours (and the fragrance that comes out when you put them in a frying pan! Just heavenly…) out of these natural ingredients from our beautiful earth.
And don’t get me started on the benefits of spices. I mean, they were used as medicines and remedies during ancient times.. That’s pretty major don’t you think?
I consider myself so fortunate to be in a country that’s abundant in spices. I don’t think we realise how much health foods there are in Asia. We get so bombarded by superfoods that are from the West that we didn’t notice we’ve got just as much superfood right here at home (in Asia!) that offers the same health properties. As much as “health food” is expensive, they are also as affordable as you want them to be……..
Just think local!
Just to paint a picture of what these spices can do..
Turmeric and cumin 👉 anti-inflammatory
Cinnamon 👉 controls blood sugar
Star anise 👉 high in antioxidants
Cardamom 👉 anti-microbial & anti depressant.
In this recipe, I’ve marinated the chicken satay slices with turmeric, curry powder, garam masala, cumin, pink himalayan salt and pepper.
So, this is a two-part recipe:
Part 1: How do you cook satay chicken?
Part 2: How do you make satay sauce?
Both of these together make a power-combo. But, on its own they can be paired with many other dishes as well. The satay sauce is a spicy peanut sauce which can be really good in an indian rojak as well. Just chop up some fruits and crackers, pile on this sauce, and you’ve got yourself an indian rojak dish.
As for the chicken, you can have it with salads, as a wrap, in a pasta or a rice dish. Both of these can keep well refrigerated too, so they are definitely batch-cooking worthy!
So, let’s to Part 1 which is the chicken satay recipe.
Malaysian Recipe Made Healthy: Chicken Satay Recipe
2 Chicken Breast (sliced to 1.5cm thickness)
1 tsp turmeric
1 tsp curry powder
1 tsp garam masala
½ tsp cumin
1 tsp oregano flakes
Dash of salt & pepper
1.5 Tbsp of Extra Virgin Olive Oil
- Marinade chicken breast will all the ingredients
- Let it sit in the refrigerator for 1-2 hours
- Heat up a grill pan on high.
- Place marinated chicken on grill for 2 minutes (or till it’s charred), and turn it over and cook for another minute.
- Wait till the chicken are cooled down and place it on satay sticks
This is my version of a healthy satay peanut sauce with no added refined sugar or processed oil. Just good ol raw honey, our natural #nosugar peanut butter and extra virgin coconut oil. Here’s my recipe:
Malaysian Recipe Made Healthy: Chicken Satay Sauce Recipe
1 Clove Garlic
¼ large Onion
1 tsp chilli flakes (2 tsp for more heat!)
1 tsp of extra virgin coconut oil
1 tbsp raw honey
3 tbsp of Natural Peanut Butter
2 tbsp of peanut chunks
300 ml coconut milk or any nutmilk
Dash of pink himalayan salt
- Add coconut oil, garlic, onion and chili flakes into heated pan.
- Add in garlic and onion.
- Fry till onion is lightly browned.
- Add in honey and peanut butter. Stir for a minute and mix well.
- Add in salt, coconut milk and peanut chunks. Let it simmer till you get a thick sauce consistency.
- Serve with chicken satay!
I hope you guys will enjoy these and most importantly have fun making them! Snap a pic and tag me on social (@thepantrybyerina) when you do 😍 I’ve been having a blast creating content for this “Malaysian Recipes Made Healthy” series.
Let me know in the comment down below if you’ve got a favourite malaysian recipe that you would like me to make a healthy version of 😉
Lots of love,
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