Satay Your Way

Satay, a favorite in Southeast Asia, is skewered grilled meat (or other protein) served with peanutty satay sauce.

Choose a Protein for your Satay:

Meat or Fish: 1 lb. uncooked meat (boneless chicken breast or lean beef or pork, cut into 6 strips, about 3/4-inch thick —OR— 1 lb. large shrimp, peeled and deveined

Vegetarian: 14 oz. extra firm tofu (pressed in a clean dishtowel to remove excess water), cut crosswise into 6 slabs (see Tips below)

Marinade:

8-inch bamboo skewers

Juice from 3 limes (about ¼ cup)

1 cup lite coconut milk (buy one 14 oz. can; also used in peanut sauce)

2 Tbsp. teriyaki or soy sauce

1 Tbsp. rice wine vinegar or white vinegar

2-3 tsp. satay seasoning (or mild curry powder)

2 cloves garlic, minced

2 tsp. dried basil

For the Peanut Satay Sauce:

1/2 cup peanut butter

1/2 cup lite coconut milk

2 tsp. freshly grated lime zest

2 tsp. grated fresh ginger

1 tsp. hot pepper flakes (optional)

Fresh cilantro (optional)

HOW TO MAKE IT:

If cooking over gas or charcoal grill, soak skewers in water for 20 minutes.

Before juicing limes, grate 2-3 tsp. lime zest; set zest aside for peanut sauce.  Whisk together all ingredients for marinade in small bowl (save any remaining coconut milk for the peanut sauce).  Pour marinade into shallow dish or zipper-lock plastic bag; add meat/fish or tofu to the marinade.  Tofu should marinate for 20-30 minutes; meat/fish should marinate in the refrigerator 1- 2 hours.

While protein is marinating, make the peanut sauce. In a small bowl, mix together peanut butter and ½ cup coconut milk until smooth. Add remaining ingredients except cilantro; stir well.  Stir in more coconut milk if desired to reach desired consistency. Pour sauce into serving bowl.  

Remove meat or tofu from marinade and discard the leftover marinade.  Thread meat or tofu onto skewers.  Grill or pan fry (in a non-stick skillet) the skewers over medium heat for at about 8-10 minutes, turning once. Measure temperature with a food thermometer to determine doneness: 165◦F for chicken or 145◦F for beef or fish/seafood. 

Serve with peanut sauce and chopped fresh cilantro.  6 servings.

TIPS

Chicken breast tenders are the perfect size for satay without any further slicing.

Tofu is delicate.  Be sure to use extra firm tofu and press out as much water as possible by wrapping tofu in a clean dishtowel and pressing with a plate. When cooking marinated tofu, use a non-stick pan or, if grilling, use a flat grate that has been brushed with oil.  Try grilling the tofu without the skewers, then inserting after cooking.

Leftover satay sauce can be refrigerated; use to make Thai noodles or as a salad dressing.

CHICKEN SATAY (WITHOUT SAUCE): Nutrition Information per serving (1 skewer): 100 Calories; 2.5g Total Fat; (1g Sat Fat); 65mg Chol; 60mg Sodium; 1g Total Carb; (0g Fiber; 0g Sugars); 20g Protein

BEEF SATAY (WITHOUT SAUCE): Nutrition Information per serving (1 skewer): 110 Calories; 3.5g Total Fat; (1.5g Sat Fat); 50mg Chol; 65mg Sodium; 1g Total Carb; (0g Fiber; 0g Sugars); 18g Protein; 10% DV Iron

TOFU SATAY (WITHOUT SAUCE): Nutrition Information per serving (1 skewer): 110 Calories; 4g Total Fat; (0.5g Sat Fat); 0mg Chol; 40mg Sodium; 4g Total Carb; (0g Fiber; 1g Sugars); 10g Protein

PEANUT SATAY SAUCE: Nutrition Information per serving (1 Tbsp.): 50 Calories; 4.5g Total Fat; (1g Sat Fat); 0mg Chol; 60mg Sodium; 2g Total Carb; (0g Fiber; 1g Sugars); 2g Protein