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Friday, June 3, 2011

Chicken Satay

Take-out, for me is all about chicken satay. It is my ultimate favourite. On a cookery course in Bali I learned a delicious recipe for chicken satay. Traditionally, satay is meat on a stick. It is a minced chicken and spice mixture on a bamboo stick and then gridled, however this recipe is much quicker, convenient and user friendly.
This recipe will save you a fortune, rescue your body from that dreadful MSG and save you hundreds of calories.
Ok so I know it looks like a massive amount of ingredients but it’s not really and, a lot of ingredients for the satay sauce, you will have in your store cupboard for months. I have packed it with loads of fresh vegetables in order to get our vitamins and anti-oxidants and boost our immune systems. Also if you want to be extra healthy – you can use whole wheat soba noodles.

Serves 2
  • 2 chicken fillets ( 4 chicken thighs off the bone) thinly sliced
  • 1 bunch soba noodles
  • 1 carrot, peeled, thinly sliced diagonally
  • ½ green pepper thinly sliced
  • ½ red pepper thinly sliced
  • 1 onion thinly sliced
  • Mushrooms thinly sliced
  • Handful frozen peas / mange tout
  • 1 chicken stock cube
  • 1 cup water
  • Handful of chopped coriander (optional)
Satay Marinade
  • 3 cloves garlic (crushed)
  • ½ red/green chilli – finely diced
  • ½ cm fresh ginger ( ½ tsp powder ginger)
  • 4 spring onions diagonally sliced
  • 2 tbsp sweet chilli sauce
  • 2 tbsp wholefood peanut butter
  • 4 tbsp soy sauce
  • 4 tbsp water
  • Salt and pepper
  1. To begin, prepare the marinade. Ok, heres the hard part – PUT ALL THE INGREDIENTS IN A BOWL AND STIR!!!!! Yep, that’s it. Add in the strips of chicken, allow to marinade for about 20mins (if possible 24 hours).
  2. Prepare all the vegetables.
  3. Boil a saucepan of water for the noodles. Cook according to the packet instructions.
  4. Heat 1 tbsp oil in a wok, when hot add in the chicken, stir-fry for 3 or 4 mins until a little brown.
  5. Add in the vegetables, chicken stock cube and water little by little and simmer away for 20 mins.
  6. Mix the noodles through the chicken satay, garnish with chopped coriander.
  7. Serve and enjoy with a small beer.

Salmon & Crabclaws with a Creamy Spinach Sauce

This dish is fab, a little bit of a treat in a way as prawns and crabclaws can be quite expensive. Also is is not one of my lowest fat creations. However it ticks all the boxes and is ultra satisfying. The salmon is great for a little natural omega 3 and the spinach gives a little boost to our iron intakes. I hope you love it . x

Serves 2
2 x 120g salmon fillets
8 prawns / crabclaws
400g spinach
2 cloves garlic
2 dessertspoons weight watcher reduced fat thick cream
100mls slim line milk
50mls white wine
½ fish stock cube
2 tsp dried/fresh dill
¼ tsp freshly grated nutmeg
2 medium (120g) sized potatoes

 Preheat oven to 200oC. Wrap the potatoes in tin foil and bake for 45mins. Season the salmon. Dice the garlic.
 After 30 minutes, spritz another oven tray with 3 shots of spray oil. Place the salmon on the tray (skin side down) and bake in oven for 12 -15mins.
 Using a non stick pan – heat and place in the garlic and spinach. Add 4 tbsp of water. Put on a lid and allow spinach to steam for about 2/3 minutes until the spinach has wilted. Remove and set aside.
 Using the same non stick pan, add in the prawns/crabclaws, cream, milk, stock, dill and wine. Season with a little salt, pepper and nutmeg. Be careful not to add too much salt as the stock will already have added some flavour.
 Allow the sauce to bubble and thicken slightly, then return spinach to the pan and stir for 3/4 minutes.
 To serve – place the creamy spinach on the bottom of the plate and sit the fillet of salmon on top. Serve the baked potato on the side. Enjoy