Here’s a recipe which has it all. It’s healthy, fancy, delicious, and ready in a flash! Especially if you follow my golden tip to make a big batch of this simple healthy peanut butter sauce, and freeze it in several portions. Just pop it out of the freezer to turn a simple chicken dish into a real feast.
Most kids love peanut butter and will go crazy over this healthy satay sauce. I usually serve it with brown rice or quinoa and some green veggies like asparagus, broccoli, or string beans. In Summer I like it with a fresh green salad or a raw cauliflower carrot salad like the one in this picture.
To make the sauce you simply blend all the ingredients (coconut milk, tamari, peanut butter, garlic, and spices) and then briefly heat it to obtain a deliciously creamy sauce.
Is coconut milk healthy?
Every part of the coconut - the flesh, the water, and the oil - features among the world’s healthiest foods. Coconut milk is, in fact, the liquid that comes from the grated meat. It’s high in fat, but don’t worry because it’s mainly composed of the healthy medium-chained fatty acids, called lauric acid. This fat is very rare and its only other abundant source in nature is human breast milk. Lauric acid has powerful anti-viral and anti-bacterial virtues and has the ability to destroy a wide variety of disease-causing organisms.
Coconuts are also an excellent source of manganese, molybdenum, and copper, and are high in selenium and zinc, two health-promoting and immune-boosting nutrients. Make sure to buy whole coconut milk instead of light from which much of the good fat has been removed, and carefully scan for additives.
- 4 small chicken breasts
- 40 cl coconut milk
- 5 tbsp. tamari
- 5 tbsp. peanut butter (make sure it contains only peanuts)
- 2 crushed garlic cloves
- 2 tbsp. curry powder
- 1 tsp. curcuma
- 1 tsp. coriander powder
- Black pepper
- Optional: ½ cup chopped unsalted peanuts for decoration
- Wooden sticks, soaked in water so they don’t burn
- Start by preparing the rice, quinoa, veggies etc.
- Prepare the sauce by mixing all ingredients in a blender or food processor (this works in a bowl as well)
- Cut the chicken breasts into small cubes, put in a salad bowl, add a few spoons of the sauce, and stir to cover the chicken. If you’re in a real hurry, you can also just cut the chicken breasts into thin strips lengthwise. This way they’ll bake quicker and you won’t lose time putting them on wooden sticks
- Put the remainder of the sauce in a saucepan and gently heat for about 2 minutes, until you obtain the desired consistency. You want the sauce to be creamy, but not too thick either. Add some water if you want a thinner sauce
- In the meantime, put the chicken on the skewers and fry on all sides until done
- Serve and enjoy!