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Check out this super-fast and easy keto Chicken Satay!
Once upon a time, when I was learning to cook, I made a satay sauce that was so bad our family uses it as the gold standard for inedible food.
So I’ll be honest, they approached this dish with a mixture of fascination and horror and asked me if I had lost my mind. Well, they had to eat their satay-covered words, didn’t they?
These juicy chicken tenders are smothered in a delicious creamy low-carb satay sauce with as much or as little heat as you like. Teamed with some steamed broccolini, it’s a perfect fast, easy and healthy weeknight keto dinner.
This is one of those meals that are easy to customise for extra protein and/or fats — it's simple:
- add more chicken for extra protein
- swap olive oil for water to add extra fats
- swap cooked spinach for broccolini to drop the carb count
Hands-on Overall
Serving size 115 g/ 4 oz cooked meat + veg & sauce
Nutritional values (per serving, 115 g/ 4 oz cooked meat + veg & sauce)
Net carbs9 grams
Protein45.4 grams
Fat35 grams
Calories545 kcal
Calories from carbs 7%, protein 34%, fat 59%
Total carbs16 gramsFiber7.1 gramsSugars4.3 gramsSaturated fat7.1 gramsSodium754 mg(33% RDA)Magnesium181 mg(45% RDA)Potassium1,141 mg(57% EMR)
Ingredients (makes 2 servings)
- 300 g chicken breasts, sliced into tenders (10.6 oz)
- sea salt and pepper to taste
- 1 tbsp ghee, duck fat or avocado oil (15 ml)
- 1/3 cup almond butter or peanut butter (83 g/ 3 oz)
- 2 tsp coconut aminos
- 2 tsp Sriracha hot sauce, or to taste
- 1-2 tbsp water, to thin the sauce
- 200 g broccolini or broccoli florets (7 oz)
Instructions
- Slice the chicken breasts into smaller tenders. Season with salt and pepper. Put a pot of water on to boil.
- Heat a griddle pan greased with ghee or a non-stick frying pan. Lay the chicken tenders on the pan and cook for about five minutes on either side.
- While they cook, mix the almond butter, coconut aminos and Sriracha together in a small bowl or jug and then add water, a little at a time, until you get a nice smooth consistency.
- Meanwhile, cook the broccolini. Place the broccolini in a steamer basket over the boiling water and cook until just tender.
- Drizzle about a third of the sauce over the chicken tenders and toss to coat. Retain the rest of the sauce to serve, heating it gently if desired.
- Serve the chicken with more sauce and the steamed broccolini on the side.
- Serve warm. To store, refrigerate for up to 4 days.
Ingredient nutritional breakdown (per serving, 115 g/ 4 oz cooked meat + veg & sauce)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken, breast (without skin, raw) |
| 0 g | 33.8 g | 3.9 g | 180 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Almond butter (unsweetened) |
| 3.6 g | 8.7 g | 23.1 g | 256 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.3 g | 0 g | 0 g | 2 kcal |
| Sriracha chili sauce, hot sauce |
| 0.9 g | 0.1 g | 0 g | 5 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Broccoli, broccolini, fresh |
| 4 g | 2.8 g | 0.4 g | 34 kcal |
| Total per serving, 115 g/ 4 oz cooked meat + veg & sauce |
| 9 g | 45.4 g | 35 g | 545 kcal |
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