Chicken Satay Stir-Fry with Skinny Peanut Sauce




A dreamy, skinny peanut sauce and a bountiful of vegetables in this Thai inspired, chicken stir-fry. I’m using broccoli slaw instead of noodles. They make a wonderful addition to this stir-fry and you won’t need to add noodles. Each satisfying serving has 310 calories, 16 grams of fat and 7 Weight Watchers SmartPoints. So fabulous,  it’s a keeper for sure!

Prep Time: 20 minutes

Cook Time: 15 minutes


Ingredients

1⅓ cup onions, chopped

1⅓ cup red bell peppers, chopped

1⅓ cup celery, diced

1 cup carrots, chopped

1 (12 oz) bag broccoli slaw or shredded cabbage

1 pound chicken breasts (boneless, skinless) cut into small bite-size pieces

A little salt and pepper

Cooking spray

1 teaspoon olive oil

1 (14 ounce) can unsweetened light coconut milk, shopping tip

½ cup peanut butter, I like unsalted chunky peanut butter

2 teaspoons ginger (from a jar) or ½ teaspoon ground ginger

¼ teaspoon crushed red pepper flakes

¼ teaspoon salt


Instructions

1. In a large microwave safe bowl, add the onions, red bell peppers, celery and carrots. Cook for 2 minutes in the microwave. Add all the broccoli slaw. Cook for an additional 2-3 minutes until all veggies are soften.

3. In the meantime, sprinkle chicken lightly with salt and pepper. Coat a large nonstick pan with cooking spray and heat 1 teaspoon oil over medium-high heat. Add chicken; cook about 6 minutes or until no longer pink, turning to brown evenly. Remove chicken from pan. Set aside.

4. In a medium bowl, using a whisk or fork, whisk together the coconut milk, peanut butter, ginger, crushed red pepper, and ¼ teaspoon salt. Blend well so peanut butter mixes in well.

5. In the same large nonstick pan, add cooked chicken, vegetables and coconut milk/peanut butter mixture. Cook and stir for about 2-3 minutes until hot.

6. Since this dish is loaded with veggies and broccoli slaw it’s so satisfying the way it is. Serve each serving in a bowl or on a plate. Or if desired, serve over brown rice or whole grain noodles to make it even more heartier.

Makes 6 serving. Each serving 1½ cups stir-fry


Food Fact
Coconut milk is made from the flesh of a coconut. It’s used as a cooking base in many recipes, particularly in Thai cooking and other Southeast Asian countries along with West Africa.


Healthy Benefit
Peanut butter is an excellent source of protein and healthy fats, and can help reduce the risk of coronary heart disease. For the healthiest choice, look for brands that have no oil or sugar added and our unsalted.


Shopping Tips
You’ll find light coconut milk in the Asian section of the supermarket. Trader Joe’s sells it too.

Ginger in a jar can be found in the produce section next to garlic in a jar.


Weight Watchers SmartPoints 7
Weight Watchers POINTS PLUS 8

SKINNY FACTS: for 1½ cups serving
310 cal, 16g fat, 6g sat. fat, 37mg chol, 25g prot, 18g carbs, 6g fiber, 182mg sod, 6g sugar
FACTS: for SmartPoints
258 calories, 6g sat. fat, 2g sugar, 23g protein