Servings
Font
Back
4.9 from 21 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 Time
10 mins
Cook Time
10 mins
Total Time
22 mins
Servings: 2
Calories: 379 kcal
Course: Salad
Cuisine: Asian

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

    Cup of Yum
  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.
  2. Put all the ingredients for the dipping sauce into a bowl and mix together until smooth.
  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, on both sides, until nicely coloured.
  4. 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. 
  5. Shred the chicken using two forks and put into a bowl.
  6. Add the lettuce, carrot and herbs and mix together. Add the sauce and toss to combine. 
  7. Sprinkle with the sesame seeds, if using.
  8. 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. 

Nutrition Information

Calories 379kcal (19%) Carbohydrates 24g (8%) Protein 53g (106%) Fat 10g (15%) Saturated Fat 2g (10%) Cholesterol 144mg (48%) Sodium 1397mg (58%) Potassium 1165mg (33%) Fiber 2g (8%) Sugar 5g (10%) Vitamin A 6415IU (128%) Vitamin C 13.3mg (15%) Calcium 57mg (6%) Iron 2.2mg (12%)

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 379

% Daily Value*

Calories 379kcal 19%
Carbohydrates 24g 8%
Protein 53g 106%
Fat 10g 15%
Saturated Fat 2g 10%
Cholesterol 144mg 48%
Sodium 1397mg 58%
Potassium 1165mg 25%
Fiber 2g 8%
Sugar 5g 10%
Vitamin A 6415IU 128%
Vitamin C 13.3mg 15%
Calcium 57mg 6%
Iron 2.2mg 12%

* Percent Daily Values are based on a 2,000 calorie diet.