We love satay. But as with everything we love, it’s not very Slimming World friendly. So we decided to come up with our own 1 Syn Chicken Satay fakeaway recipe.
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 👍
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 1 Syn Chicken Satay 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.
We’ve been trying to make a low syn chicken satay 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.
The 1 Syn Chicken Satay we’ve come up with is pretty damn close to the takeaway version, and, as usual our version is packed full of speed.
The problem with the traditional Chicken Satay is that it usually contains a load of peanuts or peanut butter, coconut milk and oil. All of which contribute to the massive syn count in the dish.
So how do we make it more Slimming World friendly?
First we replaced the coconut milk with the Longlife Alpro Coconut Drink. You can have 600ml of this for your HEA, which means that you can either syn it or use it as 1/6 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.
1 Syn Chicken Satay
As I mentioned before, this 1 Syn Chicken Satay uses the coconut drink as part of your HEA. 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!!
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1 Syn Chicken Satay
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Crushed Salted PeanutsOptional, for garnishing. Don't forget to syn them at 7-8 syns per 25g (5 WW points for 25g)
To make the Satay sauce
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
To make the 1 Syn Chicken Satay
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!)
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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
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.
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’re aren’t trained by Slimming World nor authorised to give Slimming World advice. Should 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.
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