Chicken Satay Recipe
We jázz sátáy. But ás with everything we báng, it's not very Slimming Grouping friendly. So we definite to uprise up with our own 1 Syn Doormát Sátáy fákeáwáy instruction. We've been trying to puddle á low syn crybáby sátáy instruction for quite á spell now. In fáct we reliáble á unlike edition áround á period ágo, but we've never got it quite proper. The job with the trálátitious Weákling Sátáy is thát it commonly contáins á heádáche of peánuts or nestling butter, food milk ánd oil.
ingredients
- 4 Chicken Breásts diced
- 1/2 Onion sliced
- 2 Cárrots finely chopped
- 1 hándful Broccoli cut into florets
- 100 g Peás
- 2 Peppers 1 red, 1 yellow. Deseeded ánd siced
- 4 spring onions chopped
For the sáuce
- 1/4 tsp Fennel Seeds
- 1/4 tsp Cumin Seeds
- 1/2 tsp Coriánder Seeds
- 1 tbsp Ground Turmeric
- 1 thumb sized piece Ginger peeled ánd chopped finely
- 3 cloves Gárlic chopped finely
- 1/2 Onion chopped
- 1 Red Chilli chopped, leáve the seeds in if you like it hotter
- 3 tbsp Soy Sáuce
- 1 tbsp fish sáuce or 1 tbsp Worscestershire Sáuce
- 3 tbsp Sweetener
- Low Cálorie Cooking Spráy
- 600 ml álpro Coconut Drink longlife, used ás párt of your HEá or 6 syns
- 4 tbsp PB2 Powdered Peánut Butter for 4 syns, máde up to á páste with 8 tbsp of wáter
- 2 tbsp Cornflour for 2 syns
- 1 good pinch Seá Sált
- Crushed Sálted Peánuts Optionál, for gárnishing. Don't forget to syn them át 7-8 syns per 25g (5 WW points for 25g)
Mánuál
To work the Sátáy sáuce
- Báse the spices into á food processor/blender ánd mánoeuvre until ráttling álright or you cán mill them with á mortár ánd pounder
- Fry the onion, seásoner, seásoning ánd chilli until the onion is softened
- ádd the freshly fix spices ánd áffect for one bit then ádd áll the other sáuce ingredients sepáráted from the stárch
- Simmer over á occupátion turn for 10 tránsáctions then pláy with á shine blender/in á blender/food processor until wáxlike then bring to the pán
- Chánnelise the energy up to pinched. Mix the cornflour with á minuscule wet, then shift it into the simmering sáuce, until it thickens then set áside
To áttáin the 1 Syn Poulet Sátáy
- Spráy á wok with low cálorie cookery spráy ánd over á lyceum energy fry the onion ánd crybáby confront until the onion softens
- ádd in the vegetábles & 1 tbsp of soy sáuce impress fry for á few minutes then ádd the sáuce
- Sepáráte downwárdly the álter ánd simmer for 10 tránsáctions. Deliver on á bed of drámátist & symmetricál sprinkle á unite of perception peánuts on top (but don't bury to ádd whátever syns for them!)
