Close up of satay chicken salad with pickled onions, garnished with mint and sesame seeds
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5 from 6 votes

Satay Chicken Salad | Slimming 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.
Prep Time10 mins
Cook Time12 mins
Total Time22 mins
Course: Salad
Cuisine: Asian
Keyword: Satay chicken, Satay Chicken Salad, Satay Sauce, Slimming Chicken Salad, Weight Watchers Chicken Salad
Servings: 2
Calories: 379kcal
Author: Lucy Parissi | Supergolden Bakes

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 or 2 tbsp powdered peanut butter (see notes)
  • 2 tbsp soy sauce or Gluten-Free Tamari 
  • 1 tbsp minced garlic
  • 1 tbsp freshly grated ginger
  • juice of 1 lime
  • 1 tsp chilli paste (or hot sauce such as Sriracha)
  • 2 tsp granulated 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 granulated 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.
  • You can also use powdered peanut butter to reduce the calories in this satay sauce. 
Please note I am not affiliated in any way with Slimming World or Weight Watchers.  
Those plans are often updated in line with latest nutritional guidance and may change so for accurate information it is best to join as a member.
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Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.

Nutrition

Calories: 379kcal | Carbohydrates: 24g | Protein: 53g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 144mg | Sodium: 1397mg | Potassium: 1165mg | Fiber: 2g | Sugar: 5g | Vitamin A: 6415IU | Vitamin C: 13.3mg | Calcium: 57mg | Iron: 2.2mg