CHICKEN SATAY SKEWERS WITH PEANUT SAUCE

Chicken is one of the best sources of lean protein, and peanut butter contains loads of healthy monounsaturated fats.

SERVES: 4     PREP: 25–30 MINS, PLUS MARINATING     COOK: 6–8 MINS

4 boneless, skinless chicken breasts (about 4 ounces each), cut into ¾-inch cubes

¼ cup soy sauce

1 tablespoon cornstarch

2 garlic doves, finely chopped

1-inch piece fresh ginger, peeled and finely chopped

1 cucumber, diced, to serve

PEANUT SAUCE

2 tablespoons peanut or vegetable oil

½ onion, finely chopped

1 garlic clove, finely chopped

¼ cup chunky peanut butter

¼–⅓ cup water

½ teaspoon chili powder

1. Put the chicken cubes into a shallow dish. Mix together the soy sauce, cornstarch, garlic, and ginger in a small bowl and pour the marinade over the chicken. Cover and let marinate in the refrigerator for at least 2 hours.

2. Meanwhile, soak 12 wooden skewers in cold water for at least 30 minutes. Preheat the broiler to medium–high and thread the chicken pieces onto the wooden skewers. Transfer the skewers to a broiler pan and cook under the preheated broiler for 3–4 minutes. Turn the skewers over and cook for an additional 3–4 minutes, or until cooked all the way through. To make sure the chicken is cooked, cut into the middle to check there are no remaining traces of pink or red.

3. Meanwhile, to make the sauce, heat the oil in a saucepan, add the onion and garlic, and cook over medium heat, stirring frequently, for 3–4 minutes, until softened. Add the peanut butter, water, and chili powder and simmer for 2–3 minutes, until softened and thinned. Serve the skewers immediately with the warm sauce and cucumber.

per serving: 327 cal / 16.8g fat / 2.9g sat fat / 12.6g carbs / 3.7g sugars / 2.4g salt / 2.2g fiber / 32.4g protein