How many of you are fans of Ellie Krieger?! How many don’t have a clue who Ellie Krieger is?? She used to have a show on the Food Network Channel dedicated entirely to healthy and nutritious cooking. Some of her recipes tend to lack in flavor, but this chicken sate with spicy peanut dipping sauce is FULL of flavor and one of our all-time favorites. The chicken is marinated in a sauce including fresh lime zest, which for me is a favorite. Any time I marinate chicken with the juice or zest of a lime, the chicken comes out nice and moist every time. When it’s time to cook the chicken, the strips are placed on skewers which makes for an easy and fun way for the girls to eat. I have nothing but good things to say about the dipping sauce as well. PACKED with flavor and compliments the chicken perfectly. I think the girls love this meal mostly because the chicken is on the skewers, but also because they get to dip away. I don’t know about you, but if my girls have some sort of dip for their fruits, veggies, or meats, they seem to eat a whole lot more than they would with out the dip.
Ava tends to be my meat eater and Cali is the carb lover. I always knew this meal would be a hit for Ava, but I was anticipating a miss with Cali. After the first attempt of offering this meal to the girls, I was thrilled to find both girls were fans. Cali told me, “Mom, your a good job on the chicken. Gimme high-five!” I’ll take that compliment any day:)
This is a great meal for the protein value. Especially if you have a kid like Cali who would prefers carbs on carbs on carbs! A 3 ounce piece of chicken provides about 28 grams of protein. The pieces in this recipe probably weigh about 1-2 ounces. Peanut butter has about 7 grams of protein to every 2 tablespoons. So even if your child eats one small skewer and 1 tablespoon of the sauce, they are still getting about 13 to 15 grams of protein in one meal. The average 29-pound toddler needs 16 grams of protein each day. And there you have it…this meal is a winner!
Below the recipe you will find some (*)suggestions and (*)tips for this meal. Hope y’all enjoy it as much as we do!!
1/2 cup low-sodium chicken stock (*1)
1/2 cup lite coconut milk (*2)
2 tablespoons low-sodium soy sauce
1 small shallot (about 2 tbsp), sliced thin
1 clove garlic (about 1 tsp), minced
1 1/2 teaspoons Thai fish sauce (or 2 additional teaspoons low sodium soy sauce)
1 tablespoon brown sugar
1/2 teaspoon lime zest
1 tablespoon minced fresh ginger (*3)
1 pound skinless, boneless chicken breast pounded slightly and cut into 1-inch strips(*4)
8 (8-inch) bamboo skewers, soaked for 20 minutes
3/4 cup Spicy Peanut Dipping Sauce, recipe below
2 tablespoons minced fresh basil or cilantro leaves (*5)
1/4 cup chopped toasted peanuts
In a medium sized bowl, whisk together the chicken stock, coconut milk, soy sauce, shallot, garlic, fish sauce, brown sugar, lime zest, and ginger. Add the chicken strips and marinate for 1 hour. Remove the chicken from the marinade and discard the marinade.
Spray a nonstick grill pan with cooking spray and preheat over a medium-high flame. While pan is heating, thread chicken onto skewers. Grill 2 to 3 minutes per side, until meat is cooked through and has light grill marks (*5). Remove chicken from grill and place on a plate. Cover tightly foil for 5 minutes to allow the juices to redistribute.
A good way to tell if your chicken is done is to use the touch method. Simple use one of your fingers to press on the thickest part of the chicken. If the chicken feels firm and slightly bounces back, the chicken is done. If the chicken seems a bit jiggly and less firm, continue cooking.
Serve chicken skewers with Peanut Dipping Sauce, and garnish with basil or cilantro and chopped peanuts.
SPICY PEANUT DIPPING SAUCE
1/2 cup natural creamy peanut butter
1/4 cup low-sodium chicken broth (when using Knors, combine 1/4 cup water to 1/2 tsp bouillon)
3 tablespoons low-sodium soy sauce
1 1/2 tablespoons brown sugar (If trying to stay away from refined sugars, you could always substitute this for Brown Rice Syrup)
1 1/2 tablespoons minced fresh ginger
2 tablespoons lime juice
1 teaspoon minced garlic
1/2 teaspoon chili flakes (I omit this when making for the girls)
1 teaspoon red curry paste (dido^)
2 tbsp shallot (about 1 medium size shallot), peeled and roughly chopped
Place all ingredients in blender and blend until smooth(*7). (Sometimes if I find the garlic or ginger is a bit strong, I will add in more coconut milk and honey to balance out the flavor)
Sauce can be made 1 day ahead of time, and will keep 3 to 4 days in the refrigerator.
SUGGESTIONS AND TIPS
(*1) To keep it healthier, stick with the lower sodium chicken broth, but if you don’t mind the sodium, I like to use Knors Chicken Flavored Bouillon. When using Knors, combine 1/2 cup hot water with 2 teaspoon bouillon.
(*2) Normally I would use Thai Kitchen’s Organic Coconut Milk, but I forgot to buy it at the grocery store:) I did, however, have So Delicious Dairy Free Coconut milk (you can find this in the dairy isle of your grocery store). It worked out just fine, but Thai Kitchen brand is my preferred choice. You can find it at your local grocery store.
(*3) Fresh ginger can sometimes look a little daunting when it comes to knowing how to prep it correctly. First you need to take off the skin. Use a small, sharp paring knife to slice away the skin. You could even use a potato peeler. Ginger has those beautifully ugly knobby looking parts. I will cut these off before peeling. This makes for easier peeling. Once peeled you can either give it a rough chop, a fine mince, or, using a microplane grater, grate it.
(*4) When pounding my chicken, I will place the chicken on one side of wax paper. I will then place an additional piece of wax paper over the top. Using a heavy bottom skillet, I will pound the chicken until I get the desired thickness I am looking for.
(*5) I have never tried the fresh herbs as a finishing touch to the dish. If I did I would chose the basil over the cilantro, but that’s because I’m a basil fan and not a cilantro fan:)
(*6) I use a foil rectangular pan to place over the chicken while on the grill. I find the pan creates a mock convection oven which helps to evenly cook the chicken while also helping to keep the meat moist.
(*7) I prefer to use a food processor instead of a blender. With that said, the blender works just fine.
(*8) I serve this, as in the picture, over sauteéd steamed broccoli and blanched sugar snap and snow peas (Recipe for this to come).
Their plates are never quite as fancy as ours;)