Chicken Satay Stir Fry

Name: Chicken Satay Stir Fry
Prep time: 15 min
Yield: 1 servings
Ingredients: • 1 tbsp crunchy peanut butter; • ½ cup coconut milk; • 1 tsp light olive oil; • 200g lean chicken breast; • 1 garlic clove, finely chopped; • 1 tsp finely chopped ginger; • ¼ pumpkin, peeled, deseeded, cut into thin 4cm pieces; • 1/2 bunch broccolini, halved lengthways; • Fresh long red chilli, sliced (optional), to serve; • Fresh coriander sprigs, to serve; • Salt and pepper to taste; • Lime halves, to serve

This one-wok dinner brings together tender chicken, pumpkin, and broccolini in a rich peanut and coconut sauce inspired by classic satay flavours. Everything cooks in a single pan, which keeps cleanup simple and makes it a practical choice on a weeknight. The chicken is seared first for good colour, then the vegetables are added so they hold their texture and soak up the sauce. From start to finish, the whole dish comes together in well under 30 minutes. Nutritional Benefits Chicken is a first-class protein that builds muscle and strengthens bone. Peanuts help maintain healthy cholesterol and blood sugar levels and are rich in vitamins, minerals, and healthy fats that promote good skin and hair. The vegetables provide fibre and antioxidants to keep you full for longer.

15 min 1 servings 275 kcal

275 kcal

Calories

23.3 g

Protein

10.8 g

Carbs

15 g

Fat

Ingredients

•• 1 tbsp crunchy peanut butter
•• ½ cup coconut milk
•• 1 tsp light olive oil
•• 200g lean chicken breast
•• 1 garlic clove, finely chopped
•• 1 tsp finely chopped ginger
•• ¼ pumpkin, peeled, deseeded, cut into thin 4cm pieces
•• 1/2 bunch broccolini, halved lengthways
•• Fresh long red chilli, sliced (optional), to serve
•• Fresh coriander sprigs, to serve
•• Salt and pepper to taste
•• Lime halves, to serve

Method

1
Mix the coconut milk and peanut butter in a small jug and set aside.
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2. Heat the oil in a large wok over high heat. Add the chicken and stir-fry for about 3 minutes on each side until golden and just cooked through. Transfer to a platter, cool slightly, then slice into thirds.
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3. Add the ginger and garlic to the wok and stir-fry for 1 minute until fragrant.
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4. Add the pumpkin and toss to coat. Cook for 5 minutes, stirring occasionally and adding 2 tablespoons of water as needed.
5
5. Add the broccolini, cover, and cook for a further 3 minutes, stirring occasionally, until tender.
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6. Return the chicken to the wok with the coconut-peanut mixture and toss to coat. Simmer for 1 to 2 minutes until the sauce thickens slightly.
7
7. Top with coriander and sliced chilli, and serve with lime halves.
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Summary
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This dish is high in protein and fibre while staying relatively low in carbohydrates, making it a well balanced option for lunch or dinner. The combination of tender chicken and vegetables in a creamy sauce keeps it satisfying without feeling heavy. It also reheats well, so leftovers make for an easy meal the next day. Serve it with rice or on its own if you are keeping things lighter.

Chicken