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Protein-rich chicken with peanut satay sauce
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
220
KCAL / 100G
Carbs
8.1g
· 14%
Protein
20.2g
· 36%
Fat
12.4g
· 50%
Fiber
1.4g
Vitamins
B3
8.4mg · 53% DV
B6
0.48mg · 28% DV
B5
0.78mg · 16% DV
Vitamin E
1.7mg · 11% DV
Minerals
Selenium
20.5µg · 37% DV
Phosphorus
205mg · 29% DV
Sodium
410mg · 18% DV
Magnesium
42mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.45g
MONOUNSATURATED
4.65g
POLYUNSATURATED
3.05g
Omega 6:3 ratio 47.5:1
Above the ideal 4:1 (47.5:1).
Some restaurant and packaged satay sauces contain sugar, honey, or sweet chili sauce. A less sweet version can be made with unsweetened peanut butter, lime juice, spices, and a modest amount of sauce.
Usually not. Peanut is a defining ingredient in many satay sauces, and people with a peanut allergy should also consider the risk of cross-contact in kitchens and restaurants.
It depends on the recipe, but soy sauce is common in satay marinades and sauces. Check the ingredient list or ask for a version made without soy-based seasonings.
Cucumber, carrot, cabbage slaw, and fresh herbs cut through the richness of the peanut sauce. Rice or rice noodles are traditional choices, while extra vegetables make a lighter plate.
Cut the chicken into even pieces and cook it quickly over fairly high heat until just done. Overcooking is the main reason chicken, especially breast meat, becomes tough.
Peanut-based sauces can thicken quickly and release oil over high heat. Warm the sauce gently and whisk in a little water or unsweetened stock if it needs loosening.
Store cooked chicken satay in an airtight container in the refrigerator for about 3 to 4 days. Keeping the sauce separate can help preserve the chicken's texture; reheat until thoroughly hot.
Yes, cooked chicken satay freezes well, though the peanut sauce may separate slightly after thawing. Reheat the sauce gently and stir it until smooth again.
Chicken skewers may simply be seasoned or marinated chicken, whereas satay is associated with Southeast Asian-style spicing and a peanut-based sauce. Satay therefore has a more distinctive nutty, savory flavor profile.
Chicken provides protein, so it can fit into a post-workout meal. Pairing it with a carbohydrate food such as rice, potatoes, or fruit may be useful after demanding exercise when replenishing energy stores is a goal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.