Vegetable and Chicken Satay

Main Meal

Vegetable and Chicken Satay



Including protein in your diet is key for helping so many processes in the body. Read more about protein HERE. In this recipe we combine peanut butter, a natural plant-cased source of protein with chicken breast, a great source of lean animal protein. You can replace the chicken with tofu or tempeh for a full plant-based alternative.

Peanuts contain protein, but as a legume, some people prefer to use almond butter, which is also naturally rich in protein, so adjust if this is you, or that is all you have. In this recipe you can sub various vegetables according to what you have in season. I like to always include broccoli where I can, rich in fibre and so many other nutrients, this is a great vegetable to include regularly in your diet, and including fibre as part of your meals is key in curbing glucose spikes.

Mushrooms are another great vegetable to add in and also contain some protein and are an excellent source of fibre. You can choose to add in green beans or peas as well, adapt the recipe to work for you. Served over cauliflower and broccoli rice is a great option for a low-carb version (which we often do), but it can also be served over steamed basmati rice or black rice (which we often do for the children, or pre work out).


450-500g chicken breast, organic and free range

3 tbsp apple cider vinegar (Opt.)

2 medium courgettes, cubed

1 large carrot, diced

1 large head of broccoli, cut into florets and steamed (don’t forget to use the stem as well)

2 stalks of celery, finely diced.

1 small onion, finely chopped.

1 clove garlic, crushed

1 small piece of fresh ginger, finely grated

125g peanut butter (I love Manilife and have used their smooth original peanut butter to make this)

¾ cup full fat coconut milk

2 tsp ground cumin

2 tsp ground coriander

Pink salt and freshly cracked pepper to taste

Squeeze lemon juice

Water or Chicken broth.

½ cup cashew nuts

Place the chicken in a roasting dish and flatten out with your fingers. Poor around the chicken the apple cider vinegar or equivalent of water. Season the breasts with salt and pepper. Bake at 170 for 20-25mins until just cooked through. Remove and set aside to let the meat rest for 10 minutes before slicing into pieces.


Meantime, prep the vegetables as in the ingredients list.  Bake the zucchini in the oven in a small dish at the same time your chicken is cooking.  Steam your carrots and broccoli. Set aside.


In a large saucepan, heat a little avocado oil and sauté the onion for a couple of minutes. Add in the grated ginger, cumin, coriander, celery and garlic. Stir for a minute and then add in the peanut butter and coconut milk. Season with salt and cracked pepper. Use water or chicken broth to thin the mixture to the consistency you would like the sauce. Finally add in a squeeze of lemon. Alter seasonings to taste, then stir through your cooked vegetables.


In a small frying pan, place cashew nuts and gently heat for a couple of minutes on the stove top until lightly toasted. Then remove from the heat.


To serve – place gently heated cauliflower rice (I used FullGreen Broccoli & Cauliflower rice) or Basmati Rice on plates and top with your satay vegetables. Top with your chicken (or tofu) and drizzle over any remaining sauce. Sprinkle with toasted cashews. Enjoy!


Notes – Don’t have chicken breast – use some left over roast chicken, or chicken thighs and stir the meat through the satay sauce instead.

Like it a little sweeter? – add in 1 tbsp coconut aminos to your satay.


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