Chicken Satay Bowl

Thai-inspired chicken satay and peanut dressing come together in this light and fresh bowl-style meal.

Apr 01, 2022

I know what many of you are thinking about this recipe – too many ingredients, I’ll pass. Give me a chance to change your mind. When you break it down into steps, it comes together quite easily. And, you’ll have a one-bowl meal packed with vegetables, lean protein, and a fiber-filled whole grain.

For maximum flavor, marinate the chicken pieces overnight. The day before you’re serving this bowl, whisk together the marinade ingredients, add the chicken breast pieces and refrigerate. Pretty quick and easy.

I also like to make the dressing a day ahead. It thickens slightly as it cools so it’s nice to give it an overnight stay in the refrigerator.

The next day when you’re ready to enjoy this satay bowl, heat the oil in a skillet. Be sure to get the oil hot so that the chicken browns slightly. Stir frying the chicken takes about 5 minutes. You’ll also cook the rice. Using instant brown rice is a huge time saver. It’s ready in 10 minutes and is just as nutritious as regular brown rice that takes nearly an hour to cook.

The only thing left to do is prep the vegetables, chop the peanuts and assemble the bowls. Enjoy!

To your health,

Darlene

CHICKEN SATAY BOWL

Yield: 4 servings

Serving Size: see assembly below

Prep: 15 minutes

Ready: 40 minutes (not including marinating time)

INGREDIENTS

Marinade

1/4 cup fresh lime juice
2 tablespoons brown sugar
1 tablespoon canola oil
2 tablespoons reduced-sodium soy sauce
2 teaspoons finely minced fresh ginger root
2 cloves garlic, minced
1 teaspoon ground coriander
1/3 cup sliced green onion, white bulbs and greens tops
1 pound boneless, skinless chicken breast, cut into bite-size pieces

Dressing

1/4 cup creamy peanut butter
3 tablespoons brown sugar
3 tablespoons rice vinegar
2 teaspoons chili garlic sauce (see photo below)
1 clove garlic, minced
1 teaspoon finely minced fresh ginger root
1/4 cup warm water

Remaining Ingredients

1 tablespoon canola oil
2 cups cooked instant brown rice
1 1/3 cups shredded carrot
1 1/3 cups julienned red bell pepper
1 1/3 cups sliced or chopped seedless cucumber
1/4 cup chopped unsalted peanuts
4 lime wedges

DIRECTIONS

Prepare marinade by combining lime juice, 2 tablespoons brown sugar, 1 tablespoon oil, reduced-sodium soy sauce, 2 teaspoons ginger root, 2 cloves garlic, coriander, and green onions. Place marinade in a sealable bag, add chicken and refrigerate at least 4 hours. For maximum flavor, marinate overnight.
Prepare dressing by stirring together peanut butter, 3 tablespoons brown sugar, rice vinegar, chili garlic sauce, 1 clove garlic, and 1 teaspoon ginger root. Gradually stir in warm water until combined and refrigerate.
Heat 1 tablespoon oil in a large skillet over medium-high heat. Remove chicken from marinade and add to hot skillet. Stir fry until chicken pieces are lightly golden brown and just cooked through; about 4 to 6 minutes.
Cook instant brown rice (yielding 2 cups cooked) according to package directions, omitting salt and oil if called for.
To assemble one serving, place 1/2 cup cooked brown rice in bottom of bowl, add one-fourth of the cooked chicken pieces (about 3 ounces), 1/3 cup carrots, 1/3 cup red peppers, and 1/3 cup cumbers. Drizzle with 3 tablespoons dressing, sprinkle with 1 tablespoon peanuts and top with a lime wedge.

Nutrition Information per Serving

533 Calories, 21 g Total fat, 4 g Saturated fat, 0 g Trans fat, 72 mg Cholesterol, 276 mg Sodium, 51 g Total carbohydrate, 6 g Dietary fiber, 18 g Total sugars, 12 g Added sugars, 37 g Protein, 0 mcg (0%) Vitamin D, 72 mg (6%) Calcium, 3 mg (15%) Iron, 619 mg (15%) Potassium