Healthy chicken satay stir-fry

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Using light coconut milk means this chicken satay stir-fry is still creamy but is way better for you with half the fat! We’ve also added pumpkin, carrots, capsicum and broccolini for extra veg. Broccoli ni is a great antioxidant and is high in vitamin C, potassium, dietary fibre and vitamin E. Gently cook broccoli by steaming or stir-frying to enjoy the great flavour and keep in the goodness of this vegetable.

INGREDIENTS

  • 60ml (1/4 cup) light coconut milk
  • 2 tablespoons crunchy peanut butter
  • 2 teaspoons kecap manis (sweet soy sauce)
  • 2 teaspoons light olive oil
  • 400g chicken tenderloins
  • 2 garlic cloves, finely chopped
  • 2 teaspoons finely chopped ginger
  • 450g peeled, deseeded pumpkin, cut into thin, 4cm pieces
  • 1 bunch broccolini, halved lengthways
  • 2 Carrots
  • 1 Red capsicum
  • Fresh long red chilli, sliced (optional), to serve
  • Fresh coriander sprigs, to serve
  • Steamed brown basmati rice, to serve
  • Lime halves, to serve

METHOD

  • Step 1
    Combine the coconut milk, peanut butter and kecap manis in a small jug. Set aside until required.
  • Step 2
    Heat the oil in a large wok over high heat. Add the tenderloins and cook for 3 minutes each side or until golden and just cooked through. Transfer to a plate. Set aside to cool slightly before chopping into thirds.
  • Step 3
    Add the garlic and ginger to the wok. Stir-fry for 1 minute or until aromatic. Add the pumpkin and stir-fry to coat. Add 80ml (1/3 cup) water and cook, stirring occasionally, for 5 minutes or until tender. Add the broccolini and cover. Cook, stirring occasionally, for 3 minutes or until tender.
  • Step 4
    Add the chicken and coconut milk mixture to the wok. Toss to coat. Simmer for 1-2 minutes or until the sauce thickens slightly. Top with chilli and coriander. Serve with rice and lime halves.

 

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