This is our Slimming World, Weight Watchers and Calorie Counting friendly version of a delicious Chicken Satay Curry – who needs the Takeaway?
We love Satay. But as with everything we love, it’s not very slimming friendly. So we decided to come up with our own Chicken Satay Curry fakeaway recipe is not only Slimming World friendly, but Weight Watchers too!
For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍
I actually think this is one of my all time favourite curries.
It’s just lush, especially if you’re a fan of peanut butter, or nuts in general!
How many Syns are in this Chicken Satay Curry?
This Chicken Satay Curry uses the coconut drink as part of one of your Healthy Extra A allowances. It’s pretty easy to work it out because you’re using 100ml of your 600ml allowance per portion.
However, if you choose to Syn the coconut drink it’s 1 Syn per 100ml. This means that the total Syn value of this recipe is 12, so that’s 2 Syns per portion.
You can also add a sprinkling of chopped salted peanuts on top, but don’t forget to syn it!!
Synning the sweetener
As you will probably know Slimming World have brought out some new recommendations regarding the Syn value of granulated sweeteners. Slimming World have confirmed what this change means.
Where there is 1 tbsp or more being used per serving they recommend members count 0.5 Syn per tbsp. If using smaller amounts, like a pinch or teaspoon, there’s no need to worry about Syns at all.
The recipe for this Chicken Satay Curry uses 3 tablespoons of sweetener in the sauce and is divided into 6 portions. That’s 1/2 a tablespoon per portion, so there’s no need to add any Syns on for the sweetener itself.
If you leave out the peas, and serve this recipe with a suitable accompaniment, then this Chicken Satay Curry is suitable for Slimming World Extra Easy SP.
How Weight Watchers friendly is this Chicken Satay Curry recipe?
A takeaway version of this recipe could have more than 18 Points per portion!
Our Weight Watchers friendly version has just 3 Smart Points per portion. That leaves you plenty of Points for accompaniments like rice!
Why not try our Savoury Rice with it?
How many Calories are in this Chicken Satay Curry?
This Chicken Satay Curry has considerably less calories than a restaurant version – but doesn’t compromise on flavour.
Our recipe has less than 300 Calories per portion!
We’ve been trying to make a Low Syn, Low Point and Low Calorie Chicken Satay Curry recipe for quite a while now. In fact we tried a different version about a week ago, but we’ve never got it quite right.
It would either be not peanutty enough or ridiculously high in Syns, Points and Calories.
The Chicken Satay Curry we’ve come up with is pretty damn close to the takeaway version, and, as usual our version is packed full of speed food!
The problem with the traditional Chicken Satay Curry is that it usually contains a load of peanuts or peanut butter, coconut milk and oil.
All of which contribute to the massive Syn, Calorie and Point count in the dish.
So how do we make Satay Curry more slimming friendly?
First we replaced the coconut milk with the Longlife Alpro Coconut Drink.
You can have 600ml of this for one of your HEA, which means that you can either Syn it or use it as 1/6 of one of your HEA allowance.
Next, we switched the oil for a low calorie cooking spray. Doing this can replace a 6 Syn ingredient (yes most oils are 6 Syns per tbsp!) for a Syn free alternative.
Finally, we replaced the peanut butter with something called PB2.
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What is PB2?
PB2 is a powdered peanut butter, and it’s made with peanuts that are slow-roasted and pressed to remove the fat.
It’s all natural, no artificial sweeteners or preservatives. It even has the same consistency and flavour of full-fat peanut butter, when mixed with double the amount of water, but with more than 85% less fat.
Normal peanut butter is around 4.5 Syns per tbsp, but PB2 is an incredible 1 Syn per tbsp.
You can find it on Amazon, and they even make a Chocolate Peanut Butter version. Obviously it’s not suitable for this recipe, but it’s well worth knowing about.
We use PB2 in quite a few of our recipes! Why not try our Banana and Peanut Muffins?
Some of you love this Chicken Satay Curry recipe!
If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!
How do I make this Chicken Satay Curry?
Firstly, make the Satay sauce…
Step 1
Place the spices into a food processor/blender and blitz until very fine or you can grind them with a mortar and pestle
Step 2
Fry the onion, garlic, ginger and chilli until the onion is soft
Step 3
Add the freshly ground spices and stir for one minute then add all the other sauce ingredients apart from the cornflour
Step 4
Simmer over a medium heat for 10 minutes then blitz with a slick blender/in a blender/food processor until smooth then return to the pan
Step 5
Turn the heat up to high. Mix the cornflour with a little water, then stir it into the simmering sauce, until it thickens then set aside
Then for the chicken…
Step 1
Spray a wok with low calorie cooking spray and over a high heat fry the onion and chicken breast until the onion softens
Step 2
Add in the vegetables & 1 tbsp of soy sauce stir fry for a few minutes then add the sauce
Step 3
Turn down the heat and simmer for 10 minutes. Serve on a bed of rice & even sprinkle a couple of ground peanuts on top (but don’t forget to add some Syns/Calories/Points for them!)
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Chicken Satay Curry
|
Servings |
Prep Time |
Cooking Time |
| people | 15 minutes | 30 minues |
|
Calories |
WW |
Slimming World |
| 293kcal |
3 Smart Points (Flex/Freestyle) |
1 Syns |
| Per people | Per people | Per people |
 |
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
- 4 Chicken Breasts diced
- 1/2 Onion sliced
- 2 Carrots finely chopped
- 1 handful Broccoli cut into florets
- 100 g Peas
- 2 Peppers 1 red, 1 yellow. Deseeded and siced
- 4 spring onions chopped
- For the sauce
- 1/4 tsp Fennel Seeds
- 1/4 tsp Cumin Seeds
- 1/2 tsp Coriander Seeds
- 1 tbsp Ground Turmeric
- 1 thumb sized piece Ginger peeled and chopped finely
- 3 cloves Garlic chopped finely
- 1/2 Onion chopped
- 1 Red Chilli chopped, leave the seeds in if you like it hotter
- 3 tbsp Soy Sauce
- 1 tbsp fish sauce or 1 tbsp Worscestershire Sauce
- 3 tbsp Sweetener
- Low Calorie Cooking Spray
- 600 ml Alpro Coconut Drink longlife, used as part of your HEA or 6 syns
- 4 tbsp PB2 Powdered Peanut Butter for 4 syns, made up to a paste with 8 tbsp of water
- 2 tbsp Cornflour for 2 syns
- 1 good pinch Sea Salt
- Crushed Salted Peanuts Optional, for garnishing. Don't forget to syn them at 7-8 syns per 25g (5 WW points for 25g)
INSTRUCTIONS
- Place the spices into a food processor/blender and blitz until very fine or you can grind them with a mortar and pestle
- Fry the onion, garlic, ginger and chilli until the onion is soft
- Add the freshly ground spices and stir for one minute then add all the other sauce ingredients apart from the cornflour
- Simmer over a medium heat for 10 minutes then blitz with a slick blender/in a blender/food processor until smooth then return to the pan
- Turn the heat up to high. Mix the cornflour with a little water, then stir it into the simmering sauce, until it thickens then set aside
- Spray a wok with low calorie cooking spray and over a high heat fry the onion and chicken breast until the onion softens
- Add in the vegetables & 1 tbsp of soy sauce stir fry for a few minutes then add the sauce
- Turn down the heat and simmer for 10 minutes. Serve on a bed of rice & even sprinkle a couple of ground peanuts on top (but don’t forget to add some syns for them!)
RECIPE NOTES
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We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? |
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This recipe can be frozen, but please remember to do the following; - Freeze it as soon as it is cold enough. |
IMPORTANT INFORMATION
Syn values given are correct at time of writing but may not always be accurate.
This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World.
We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.
Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.
Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.
We kindly ask that you share this recipe via the share buttons and not via screenshots.
As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times.
If you use or re-create our recipes we kindly ask:
- That you credit us by not only screenshot but linking to our original recipe post
- You don't reproduce the recipe in full
I’m not sure what you think might be a tweak in this recipe Anne? One things I do know is that it’s delicious!
This was really nice. Will have again. Even my ten year old liked it.
WOW !! .. one of the best recipes I’ve ever tasted!! Absolutely DEEEELICIOS!thank you for sharing all your amazing recipes … xx
This was so yummy . Whole family loved it . Will definitely be cooking it again ????
I made this for my family last night , I live in Australia so I wasn’t sure if I could get the peanut powder but I did . I didn’t tell my household of hungry boys it wasn’t there usual Syn laden version and they. Could not tell the difference and loved it. It will definitely be one of our new faves. Thank you pinch of nom???? Another 10/10’re ile
Hi there. I haven’t made this yet but just wondering if it’s suitable for freezing? Thanks ????
I have frozen leftovers as only cooking for two. It was fine out of the freezer
This is totally delicious!! Thank you ????
Giving this a go at the mo, is there any reason you cannot use ground fennel, cumin and coriander seeds?
You can use ground spices with no problems 🙂
Absolutely delicious! Has been added to the regular favourite recipes! Added babycorn for extra speed and served with noodles… Best thing I’ve cooked in a while!!
This recipe is amazing! New ingredients for me in terms of PB2 and the alpro milk but now I know what I’m doing this will be a staple in our house! Thanks for the delicious treat, you guys are wonderful!
Made this tonight…..O to the M to the G….it was amazing was a piggy and had 2 portions…Thank you.
Is it possible to replace the corn flour with xanthan gum?
I was wondering this too, does anyone know??
Hi Gill
Yes you can use Xanthan Gum to thicken if you wish
Made this and my other half loved it. Would it be ok to double the sauce mix and freeze half? Would then make a quick meal when coming in from work.
I can only see PPB on the SW syn list which says it’s 1.5 syns per tbs. Is PB2 definitely 1 syn per tbs?
Thanks.
You need to search for “Bell Plantation” on the app 🙂 Yup it’s 1 syn per TBSP.
This is INCREDIBLE. Tastes absolutely like Satay sauce from our local takeaway. I made it and served over Singapore noodles with SW chips… It tasted every bit as good. If you’re not sure whether to give this a try, DO IT. It will not disappoint!
Hi Emma
So glad you liked it. Occasionally recipes don’t turn out quite as planned, and sometimes they do, but this one really did turn out way better than we ever thought it would.
Tried this tonight and I must say it was absolutely amazing. Thanks so much pinch of nom. Please tell me that the sauce is suitable for home freezing?
Hi Nikki
Yes you can freeze the sauce. We tend to keep a tub or two in the freezer just in case we fancy it
Can you use normal smooth peanut butter from the shops instead of the pb2?
Hi Becky
Yes you could, but you would have to adjust the syn value accordingly if you’re counting them
Another one to add to my ever increasing list of favourites. Love this recipe. So easy to make yet so good.
Hi Jackie
It’s one of our favourites too 😉
omg made this this evening, it tasted exactly like the takeaway. my husband loved it. thanks so much for sharing the recipe.
Hi Heidi
Glad you like it. It’s one of our favourite fakeaways
Tried this recipe and found it very very good! I used xylotol for the sweetner and next will probably skip the broccoli or substitute cut green beans but on the whole a great result
Hi Andrea, thanks for the feedback. Glad you enjoyed it!
This is delicious!! I used glucumannon as the thickener to make it gluten free and worked perfectly. my new favorite recipe 🙂
Hi Julie,
It’s one of our favourites too! 🙂
Had an absolute disaster making this. Blender decided to not close properly and got it everywhere (nice tinge of yellow thanks to the tumeric) and then the pan boiled over whilst i was sorting out the cornflour and i lost half the liquid and reluctantly had to start again 😂 but Oh…my…god I’m glad i did. This recipe is absolutely amazing!! I cannot thank you enough for it. This will definitely keep me on track as satay is something I’ve missed! Absolutely delicious and literally better than the last satay chicken takeaway i had. Thank you again! 😃
Hi Emma,
Haha sounds like you had an interesting time! But so glad you enjoyed it in the end!
Hi all:) ,
I’ve seen a few comments re freezing and doubling up… looking to batch cook the sauce so wondering if it really is a case of doubling /tripling with regards to coconut and spices? Made the mistake of giving my partner a plate so my four portions have become 2 !!!! Thanks in advance 🙂 Debs x
Hi Deb,
Yep! It’s really that easy!
I have this on my menu this week. Can’t wait as all I hear is fantastic feedback. Now the question to all those who have tried it… do you put the peanut garnish on for syns or rather leave them out? Is is better with them?
Tha ka so much xx
Hi Jayne,
We love a garnish 😁
Hi Kate
Satay is definitely one of my favourites 😍
Can’t wait to try your recipe tomorrow night !
Got my PB2 from amazon and just need to pick up Alpro coconut milk tomorrow
Thanks for sharing 😚
Hi Glenda
It’s a great recipe. Enjoy! 🙂
Did this tonight and it was blooming lovely most definitely be doing it again
Hi Paula
So glad you enjoyed it! 🙂
Hiya if I was to use ground spice instead of seeds, would I still use the same amount? Thank you
Hi Stacey
Yes, you’d still use the same amount. 🙂
Is this gluten free or can it be made so? Looks amazing!
Hi Angie
You could use Xanthan gum instead of cornflour to thicken the sauce. It’s used in GF baking and cooking. You’ll find it on the Free From aisle of larger supermarkets. You’d obviously need to double check the other ingredients to make sure they’re GF too. 🙂
WOW! Made as a Saturday night fakeaway. This Chicken Satay is delicious.and sooo easy to make. It’s now our favourite from your many fantastic dishes. it will certainly be on the menu again very soon. Trying so many of your recipes and it’s making the SW journey so enjoyable. Thank you,
So glad you enjoyed it, Alison!
Hi…just checking..should I be using Alpro Coconut Milk Alternative or Alpro Coconut Drink? Thanks
Hi Vic
Please make sure to read the recipe through – we’ve stated this in the blurb/photo section. 🙂
‘First we replaced the coconut milk with the Longlife Alpro Coconut Drink.’
Just cooked this for dinner tonight…wow!!! Absolutely delicious and better than anything you’d get from a takeaway. Number 1 favourite PoN recipe (knocking orzo chicken off the top!) 👍👍
So glad you enjoyed it, Vic! It’s a big favourite in our house too!
I made this last Friday night; me and my kids loved it. I also gave some to a couple of friends to try and they too thought it was delicious. Would definitely make again, and again!!!
Thank you!
So glad you enjoyed it, Christine!
Hi, what sweeteners is best to use?
Hi Nichola
We always suggest a granulated sweetener, rather than powdered ones. Sukrin is our preferred choice, but Canderel Sugarly or Natvia are suitable too.
4tbsp powder to 8tbsp water does not make a paste and is not the right ratio according to PB2. Do I follow your instruction which makes water or the PB2 instruction which makes a paste?
Thanks
Hi Joanne
The instructions on the jar are to reconstitute it as peanut butter, which is pretty thick and claggy in texture. We’re making a coating sauce for this recipe, so it needs to be runnier, hence the extra water.
Does anyone know if there is a difference between alpro chilled and alpro long life please as I have brought the chilled one
Hi Vikki
You would need to compare Syn values on the Slimming World Syns Online database. 🙂
Cooked this tastes lovely all though I remade the sauce without the sweetener really doesn’t need it and it was much better no bitter after taste that you get with sweeteners
Thanks for getting in touch, Vikki. So glad you enjoyed it. There are some sweeteners that leave an unpleasant aftertaste, but the ones we recommended in our recipes don’t, luckily. 🙂
Hi, this looks lovely! The veg in the recipe doesn’t match the picture though – no peas or broccoli or carrots.? Looks like mange tout and peppers, has the recipe changed since the picture was taken? I was wondering if the carrots were supposed to be part of the sauce and therefore blended in or not.
Hi Rebecca
You can add any speed vegetables you like to this dish, just chop the veg and add to the pan once you’ve softened the onions and browned the chicken. We are always updating the recipes, which is why we request that people don’t take screenshots. 🙂
omg….tried it. and loved it it froze a few portions also and don’t know if it’s just me but the frozen batch tasted nicer than the freshly cooked one delicious all round with fried rice..slimming world version of course
Hi Catriona
So glad you enjoyed it. I often think curries and chilli recipes taste better next day! The flavours have longer to work together! 🙂
Can use The foodie market smooth peanut butter no added sugar it wholenut
Thanks Gail
Peanut butter powder has significantly less fat as the peanuts are cold-pressed to remove fat. You’d need to check Syn values for any alternative product that you use in this recipe! 🙂
Absolutely amazing! I used powdered spices, didn’t liquidate, used coconut oil spray, no sweetener, no cornflour, a splash of sweet chilli sauce, and used soy milk.
So glad you enjoyed it, Lorna. It’s a big favourite in our house!!
Oh my word, we absolutely loved this recipe thank you.
So glad you enjoyed it, Louise. 🙂
Hello
Can anyone recommend an alternative to the coconut drink – I’m allergic to coconut.
Thanks
Paul
Hi Paul
You could perhaps try an almond drink instead, but you would need to check Syn values as they’ll be different. 🙂
I’ve just made it and it was FANTASTIC! It doesn’t taste like a low fat/ no sugar version at all. I’ve added some Chinese five spice as we really like it. Just as well I’ve doubled the quantities and made loads to freeze as it seems to be our new favourite. Thank you:)
Hi Joanne
So glad you enjoyed it. This recipe is one of my favourites too! 🙂
I made this tonight and it was amazing but my sauce didn’t thicken? I didn’t want to keep adding Cornelius because of the syns- should I of ?? PLEASE release a cook book you amazingly clever ladies ♡
Hi Sue
You need to simmer the sauce until the cornflour starts to thicken it, keep going until the sauce reduces and thickens further. 🙂
Could I use almond milk instead?
Hi Hannah
You could try an almond drink instead, but you would need to check Syn values as they’ll be different. 🙂
10/10 This tastes really really naughty.. Holland and Barrett are selly the peanut powder for half price and you can buy any own brand of almond milk (Check contents) i did double the recipie which serves 6 very hungry people and only used peppers and onions for my veg ….. thays how my local Chinese cook it xx
So glad you enjoyed it, Victoria! 🙂
Could you make this without coconut-my mums allergic to coconut so can’t have it in the house
Hi Eleanor
Members in the Facebook group have made this with almond milk, so that could be an option. You’d need to check Syn values and count accordingly. 🙂
Absolutely banging recipe!! Surely it would be 2 syns per portion though?
Hi Jo,
It’s 1 Syn per portion if using some of your HEA allowance for the coconut milk drink. If not then it would obviously be higher in Syns, plus additional for any peanuts you choose to garnish with 😊
Making this tonight but have no cornflour. Can I just leave it out or is there something else I could use instead. Thanx
Hi Erika
You could use normal flour, but you’ll obviously need to check Syn values and count them accordingly. 🙂
Hi do you think coconut Greek yogurt would work instead of coconut milk please? If so how much yogurt would you recommend to use please? Tia rachael xx
Hi Rachael
You could give it a try with yogurt, but we’ve only made it using coconut drink so we know that it works! You’ll have to let us know how you get on if you try it. 🙂
Could this be done in the slow cooker? If so how would you adapt it? Thank you I’m advance
Hi Jaide
This is a stir-fry style dish, so it won’t work in a slow cooker, I’m afraid. 🙂
Is PBFit the same as PB2 thank you
Hi Angela
I use PBFit (1.5 Syns per level tbsp) instead of PB 2 (1 Syn per level tbsp) , to all intents and purposes it’s the same product. I just adjust the Syn value accordingly, but it’s soooo worth it for this recipe!
Would this recipe be possible in the slow cooker crock pot?
Hi Laura
This recipe could be made in the slow cooker, but you would need to prepare the satay sauce on the hob to cook out the spices, otherwise you won’t get the right flavour. Once the sauce is made, you could make the rest of the recipe in the slow cooker. Hope that helps!
Hi I cannot find the powder so how much peanut butter should I use please and then I can syn it correctly
Hi Viki
You can get PB Fit powdered peanut butter in larger Sainsbury’s and Asda stores, which is very similar to PB2 and work well in this recipe. You can also order from Ocado and Amazon.
The recipe uses 4 tbsps of Powdered peanut butter, but it is runnier than peanut butter from a jar. Try thinning down a couple of tbsps with water to save a few Syns. Hope that helps! 🙂
Just want to say thank you for this recipe, I made it with both chicken and salmon and it was lush. Well worth the effort, Although I did end up wearing it when I blended it.
Hi Maxcine
So glad you enjoyed this, it’s such a delicious recipe! Hope you didn’t get too messy! 🙂
Another fab recipe. It’s going into my regular recipe rotation!! Thanks so much
So glad you enjoyed it, Lynn! We love this one, too!
I absolutely loved this however I did swap the peppers and carrots for mange tout and baby corn instead and left out the sweetener and it was delicious.. thank you
This is a winner in our house, too! So glad you enjoyed it. 🙂
Is there any particular sweetener that you recommend?
Hi Ann-Marie
We recommend the Sukrin range, as they are comparable with sugar in weight and taste. Other good alternatives are Canderel Sugarly in the blue jar, or Natvia.
Thanks for getting in touch!