Quick and healthy: chicken with spring onions in satay sauce

An absolute belter of a dish, this has a divine richness. If you have fussy eaters in the house, it can be gold dust.

 

Chicken with Spring Onions in Satay Sauce

Serves 4

Prep: 15 minutes
Cook: 30 minutes
Calories: 282

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Ingredients
olive oil
6 garlic cloves, finely chopped
1 red onion, halved and sliced lengthways
4 skinless chicken breasts, diced
3 large spring onions, sliced
3 tbsp peanut butter
1 tsp Chinese five-spice powder
2 tsp clear honey
2 tsp soy sauce
small handful of coriander leaves, roughly chopped (optional)
salt
brown rice or wilted greens, to serve

Method
Heat a little olive oil in a frying pan and sauté the garlic and red onion slices along with a good pinch of salt for 3-4 minutes until the onion has started to soften. Add the diced chicken breasts and cook for a further 7-8 minutes, stirring frequently. Add the spring onions and cook for another 3-4 minutes.

Whisk together the peanut butter, five-spice powder, honey and soy sauce with a splash of water in a bowl. Add to the pan and cook for 2 minutes. At this stage, cut into the largest chunk of chicken and ensure it is cooked through. Sprinkle over the chopped coriander, if using, and serve with brown rice or some wilted greens.

Nutrition nugget
Many people are scared of ingredients like peanut butter because they have such a high fat content. From now on, I want you to think of natural high-quality fats as your friend, as they are vital to our health. Sure, the wrong types of fat are very bad indeed, and I cover that in the opening chapters, but good fats provide the building blocks for hormones, can keep you feeling fuller for longer and stabilize blood sugar. It’s clear that we are way off base as a nation when it comes to nutrition, so it’s time to rethink what we’ve been previously taught.

 

Extracted from Eat Shop Save: 8 Weeks to Better Health by Dale Pinnock (Hamlyn, approx €16.50), octopusbooks.co.uk

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