Satay sauce is just delicious but this recipe contains around a quarter of the fat content of a standard recipe by using a reduced fat (light) peanut butter and substituting regular coconut cream or milk for a low fat coconut flavoured evaporated milk. The key to any succesful stir fry is to be sure to have all your ingredients cut up and ready to go and all your sauces right by your side so you can cook it all on a high heat without any delays. There is nothing worse than a soggy stir fry!!
Overview
- Preparation: 10-15 minutes
- Cooking Time: 20 minutes
- Serves: 4
- Main Ingredient: Chicken
- Category: Main Meals
Ingredients:
- 100g rice or mung bean vermicelli noodles
- 2 teaspoons sesame oil
- 600g skinless chicken breast (or lean pork fillets), cut into thin strips
- 3 cups mixed vegetables, suitable for stir frying (e.g. onion, broccoli, baby corn, capsicum, carrot, snow peas, mushrooms, bok choy)
- 3 tablespoons (60g) reduced-fat (light) peanut butter
- 2 tablespoons gluten free sweet chilli sauce
- 2 tablespoons gluten free soy sauce or hoisin sauce
- 1 teaspoon brown sugar
- 2 -3 teaspoons curry powder or paste such as Korma or Tikka masala (optional)
- ½ cup (120ml) light and creamy coconut flavoured evaporated milk
- 1/3 cup gluten free chicken stock
- Coriander leaves to serve
Method:
Step 1:
Cover rice noodles with boiling water and leave for 5 minutes. Drain well.
Step 2:
Spray the wok lightly with olive oil or canola oil to cover. Heat 1 teaspoon of the sesame oil in a wok over a high heat. Add half the chicken or pork fillet and stir fry for 3-4 minutes until just cooked through. Remove from wok, put aside on a plate and cover. Repeat with remaining oil and chicken.
Step 3:
Spray the wok well with canola or olive oil spray and stir fry the vegetables for 3 minutes (time required for cooking will depend on what vegetables you choose to include).
Step 4:
Meanwhile in a medium jug, mix peanut butter, chilli sauce, soy sauce, brown sugar, curry paste, milk and chicken stock until combined.
Step 5:
Return chicken or pork to the wok with vegetables. Add drained noodles. Toss to combine and stir-fry for an additional 2-3 minutes or until vegetables are almost tender.
Step 6:
Add sauce mix to wok. Stir to combine. Cook on low heat and simmer for 3 minutes or until the sauce thickens and is completely heated through. Divide among 4 bowls and top with coriander leaves to serve. |
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