Satay is an Indonesian dish where marinaded meat/ paneer/ tofu is simply skewered & grilled. Protein heaven! It is quick to make (under 15 mins) & very easy. Not much effort is required to make a delicious healthy high protein, low carb meal. (Much better than eating poached bland chicken or plain tofu which can become dull!). I sometimes purposely make extra so that I can pop the leftovers with some salad to take for packed lunch the following day!
What is more, you can marinade meat, seafood, tofu or paneer & so cater for all sorts of diets & palates; paleo, vegan, vegetarian, pescatarians. (I have used King prawns & steak in the pictures).
Serves: 2 (makes 6 skewers)
Preparation time: 15 mins if manually chopping, 8 mins if using a blender or food processor
Marinading time: 1hr at least (I sometimes marinade overnight)
Cooking time: about 6-8 mins
225g sirloin steak, sliced into long strips about 2cm thick
0r 225g chicken/ turkey breast sliced into strips about 2cm thick
or 225g King prawns
225g firm tofu or paneer
2 lemongrass stalks, trimmed & finely chopped
15g fresh root ginger, finely chopped
2 plump garlic cloves, peeled & crushed
1 red chilli, deseeded if you like it less hot, finely chopped
1.5 tsp ground cumin
2 tsp ground coriander
1/2 tsp ground tumeric
1/2 tsp honey
3 tsbp tamari or soy sauce (if non-vegetarian. vegan you can use 2 tbsp fish sauce & 1 tbsp of tamari/ soya sauce)
1 tbsp rapeseed oil or olive oil
Peanut satay sauce:
100g sugar-free smooth peanut butter
140ml coconut milk
3/4 tbsp tamari or soya sauce
2 tsp lime juice
1/2 tsp chilli flakes
2 slices of chilli, lime wedges & fresh coriander to garnish
If you are using wooden skewers, soak them for about 20-30 mins in cold water so that they do not burn when you cook the satay.
Make the marinade. Finely chop the lemon grass, root ginger, chillies & mix with crushed garlic in a bowl. Add the ground cumin, coriander, tumeric, honey, lime juice, tamari/ soya sauce/ fish sauce, rapeseed or olive oil. Alternatively, you can blitz this all in a food processor to form a paste.
Prepare the protein. If using paneer of tofu: dice into 1.5cm cubes. These have to be sturdy enough to be threaded onto the skewers. If using steak or poultry: slice into long strips of about 2cm thick, so these can be threaded onto skewers & will cook evenly.
Now coat the protein source with the satay marinade for at least 1 hour in the fridge.
To make the satay protein-enriched peanut sauce:
Put the peanut butter, coconut milk, chilli flakes, tamari or soya sauce, lime juice & protein powder of choice into a small saucepan & on a low heat melt the peanut butter & mix all the ingredients together to form a thick sauce. Pour into a bowl & decorate with 2 slices of fresh red chilli.
Thread the marinaded tofu/ paneer/ meat/ poultry/ prawns onto the skewers. These can now be grilled or cooked on a griddle pan.
If grilling: grill for about 3-4 mins each side for tofu, paneer, poultry & beef & about 2-3 mins for the prawns.
If using a griddle pan, cook the tofu, paneer, poultry, beef for about 2-3 mins on each side & prawns for about 2 mins.
These are also great on the barbecue.
Season with a twist of ground black pepper. Serve with warm protein peanut satay sauce, wedges of lime (the sharpness contrasts beautifully with the creaminess & spicy marinade) & salad. Makes a high protein great low carb snack or packed lunch when cool!
Don’t forget you can find my favourite recipes in my FREE eBook here.