Hip-Hip-Hooray Chicken Satay

Total Time:
30 min
15 min
15 min

6 servings

  • Chicken Skewers:
  • 12 ounces raw boneless skinless lean chicken breast, pounded to 1/2-inch thickness
  • 1/8 teaspoon curry powder
  • 1/8 teaspoon salt
  • 2 dashes black pepper
  • Sauce:
  • 1/3 cup plain light soymilk
  • 2 tablespoons reduced-fat peanut butter, room temperature
  • 1 1/2 tablespoons reduced-sodium or lite soy sauce
  • 1 teaspoon granulated sugar
  • 1/4 teaspoon crushed garlic
  • 1/4 teaspoon dried minced onion
  • 1/8 teaspoon cayenne pepper
  • 1/4 cup plain fat-free yogurt
  • Cook's Note: If grilling, presoak 12 wooden skewers in water for 30 minutes.

  • Preheat the oven to 375 degrees F. (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 the 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 to 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 it's hot and well mixed, about 5 minutes.

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

  • PER SERVING (2 skewers with sauce): 109 calories, 2.75g fat, 269mg sodium, 4.5g carbs, 0.25g fiber, 2g sugars, 15.5g protein

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