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February 3, 2011 / mybodynbalance

Chicken Satay…the healthy way :)

Chicken Skewers
12 oz. raw boneless skinless lean chicken breast, pounded to 1/2-inch thickness
1/8 tsp. curry powder
1/8 tsp. salt
2 dashes black pepper

1/3 cup skim milk
2 tbsp. reduced-fat peanut butter, room temperature
1 1/2 tbsp. lite/low-sodium soy sauce
1 tsp. splenda
1/4 tsp. crushed garlic
1/4 tsp. dried minced onion
1/8 tsp. cayenne pepper
1/4 cup plain  greek yogurt

Preheat oven to 375 degrees. (Or bring a grill/grill pan sprayed with nonstick spray to medium-high heat.)

Sprinkle chicken with curry powder, salt, and black pepper. Evenly cut chicken into 12 strips, and thread each strip onto a skewer. Place skewers on a baking sheet sprayed with nonstick spray, and bake in the oven until chicken is fully cooked, about 10 minutes. (Or grill until cooked through, 1 – 2 minutes per side. If using a grill pan, remove from heat and re-spray between batches.)

Meanwhile, combine all sauce ingredients except yogurt in a small nonstick pot. Bring to medium-low heat on the stove. Stirring constantly, cook until hot and well mixed, about 5 minutes.

Remove sauce from heat and let cool slightly. Add yogurt and stir until smooth and blended. Serve sauce with chicken skewers, spoon it on, and EAT!

Serving Size: 2 skewers with sauce
Calories: 110
Fat: 3g
Carbs: 4.5g
Protein: 16g

If grilling, pre soak 12 wooden skewers in water for 30 minutes.


One Comment

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  1. anytoolcancook / Dec 12 2011 4:13 pm

    This looks delicious, I love Chicken Satay!

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