Light Satay Chicken Salad { Slimming World friendly }

This delicious satay chicken salad will soon become one of your favourite recipes! Serve as a light lunch or in crunchy lettuce boats to share as an appetizer.

January 12 is apparently ‘quitter’s day’ – the day when most people will abandon their new year’s resolutions.

Hard to say if this is actually true, of course. I am glad to say I have sailed past this deadline with my motivation still intact however!

I am talking about the decision to join Slimming World and become committed in eating more healthily in 2019.

It’s only been a week since I joined and so far I have enjoyed creating recipes using Slimming World “free foods”.

In fact it has been a welcome creative challenge that has led to the creation of this light chicken satay salad – inspired by a Gousto recipe I tried this month.

WHAT IS SATAY?

Satay or sate (in Indonesia where it is the national dish), is a seasoned, skewered and grilled meat, served with a sauce.

The sauce is usually made with peanuts and soy sauce – in fact a lot of people refer to peanut sauce as ‘satay’ sauce.

Satay dipping sauce is not particularly diet-friendly as it contains quite a lot of peanut butter or grounded roasted peanuts and oil.

I have limited the peanut butter to one tablespoon (4.5 syns) to create a satay sauce that’s Slimming World friendly.

Light Satay Chicken Salad { Slimming World friendly }

If you are not concerned about making this recipe lighter and Slimming World friendly then you can add more peanut butter in the sauce, use sugar instead of sweetener and oil to fry the chicken breasts.

FOR THE SALAD

• Mini chicken breasts
• Gem lettuce
• Carrot
• Coriander (cilantro) and mint
• Fry light to fry the chicken or a little vegetable oil
• A very light sprinkling of sesame seeds (optional). Sesame seeds hide a lot of syns – 6 in two level tablespoons – so add very sparingly

SATAY DIPPING SAUCE

• crunchy peanut butter (4.5 syns)
• soy sauce
• minced garlic
• freshly grated ginger
• juice of 1 lime
• chilli paste (or you could use hot sauce)
• 2 tsp sweetener (I used Sukrin Gold) or brown sugar
• a little hot water to dilute the sauce

PICKLED ONIONS

• Red  onion
• Red wine vinegar
• 2 tsp sweetener (I used Sukrin Gold) or sugar

SATAY CHICKEN SALAD STEP BY STEP

Step 1. Start by making the pickled onions (these are optional). Mix the vinegar and sweetener in a clean jar and add one very finely sliced red onion. I used a mandoline to get the onion slices really thin. Set aside while you make the salad.

Step 2. Put all the ingredients for the dipping sauce into a bowl and mix together until smooth.

Step 3. Heat a non stick frying pan and add a couple of Fry Light sprays or a little vegetable oil. Pan fry the chicken breasts over high heat until they start to colour. Reduce the heat and add a splash of water or a little stock, cover the pan and leave them to cook for 5-6 minutes or until cooked through.

Step 4. Shred the chicken using two forks and put into a bowl.

Step 5. Add the lettuce, carrot and herbs and mix together. Add the sauce and toss to combine.

Step 6. Serve as a lunch / light dinner or serve in lettuce leaves as a shared appetizer with the pickled onions on the side.

HAVE YOU MADE MY SATAY CHICKEN SALAD?

Post a photo on my Facebook page, share it on Instagram, or save it to Pinterest with the tag #supergoldenbakes. I can’t wait to see your take on it!

Light Satay Chicken Salad { Slimming World friendly }

Lucy Parissi | Supergolden Bakes

This delicious satay chicken salad will soon become one of your favourite recipes! Serve as a light lunch or in crunchy lettuce boats to share as an appetizer.

5 from 6 votes

Print Rate

Course: Salad

Cuisine: Asian

Keyword: Satay chicken, Satay Chicken Salad, Slimming world chicken salad

Prep Time: 10 minutes

Cook Time: 12 minutes

Total Time: 22 minutes

Servings: 2

Calories: 379kcal

Ingredients

FOR THE SALAD

• 450 g | 1 pound mini chicken breasts
• 1 gem lettuce (or half a romaine lettuce)
• 1 carrot , grated
• 1 tbsp fresh coriander (cilantro), chopped
• 1 tbsp fresh mint , chopped
• Fry light to fry the chicken or a little vegetable oil
• 1 tsp sesame seeds (optional)
• Extra gem lettuce if serving as an appetiser

SATAY DIPPING SAUCE

• 1 tbsp crunchy peanut butter
• 2 tbsp soy sauce
• 1 tbsp minced garlic
• 1 tbsp freshly grated ginger
• juice of 1 lime
• 1 tsp chilli paste (or hot sauce)
• 2 tsp sweetener or brown sugar
• 4 tbsp boiling water to dilute the sauce

PICKLED ONIONS

• 1 red onion , very finely sliced
• 4 tbsp red wine vinegar
• 2 tsp sweetener or sugar

Instructions

• Start by making the pickled onions (these are optional). Mix the vinegar and sweetener in a clean jar and add one very finely sliced red onion. I used a mandoline to get the onion slices really thin. Set aside while you make the salad.
• Put all the ingredients for the dipping sauce into a bowl and mix together until smooth.
• Heat a non stick frying pan and add a couple of Fry Light sprays or a little vegetable oil. Pan fry the chicken breasts over high heat, on both sides, until nicely coloured.
• Reduce the heat and add a splash of water or a little stock, cover the pan and leave them to cook for 5-6 minutes or until cooked through. 
• Shred the chicken using two forks and put into a bowl.
• Add the lettuce, carrot and herbs and mix together. Add the sauce and toss to combine. 
• Sprinkle with the sesame seeds, if using.
• Serve as a lunch / light dinner or serve in lettuce leaves as a shared appetizer with the pickled onions on the side.

Notes

If you can't find mini chicken breasts, use 2 large boneless skinless chicken breasts. Pound them between two pieces of clingfilm until thin and slice in half to speed up the cooking.

To make the salad stretch further add 100g (3 1/2 oz) soba noodles, cooked for 5 minutes then drained.

If you can't find Fry Light then heat 1 tsp vegetable oil then wipe the pan until almost all the oil is gone.

Slimming World Syns

1 tbsp peanut butter = 4.5 syns - 2 1/4 syns per serving if serving two.

1 tsp sesame seeds = between 1-2 syns based on 2 level tablespoons containing 6 syns. 

If you are using any noodles make sure you use dried ones (free) instead of fresh.

 

Please note I am not affiliated in any way with Slimming World.
Syn values are based on the Slimming World online calculator. Nutritional information is always approximate, and will depend on  ingredients you choose.

Nutritional Info

Calories: 379kcal | Carbohydrates: 24g | Protein: 53g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 144mg | Sodium: 1397mg | Potassium: 1165mg | Fiber: 2g | Sugar: 5g | Vitamin A: 128.3% | Vitamin C: 16.1% | Calcium: 5.7% | Iron: 12%

Tried this recipe?Mention @supergolden88 or tag #supergoldenbakes!