1 Syn Chicken Satay | Slimming World

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.

1 Syn Chicken Satay | Slimming World

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.

1 Syn Chicken Satay | Slimming World

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.

Satay 2

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.

1 Syn Chicken Satay | Slimming World

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.

1 Syn Chicken Satay | Slimming World

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 | Slimming World

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1 Syn Chicken Satay

Votes: 11
Rating: 4
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Prep Time

Cooking Time

people 15 minutes 30 minues

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Calories

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Slimming World 

293kcal 4

Smart Points

1

Syns

Per people Per people Per people
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!

INSTRUCTIONS
To make the Satay sauce
  1. Place the spices into a food processor/blender and blitz until very fine or you can grind them with a mortar and pestle
  2. Fry the onion, garlic, ginger and chilli until the onion is soft
  3. Add the freshly ground spices and stir for one minute then add all the other sauce ingredients apart from the cornflour
  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
  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
To make the 1 Syn Chicken Satay
  1. Spray a wok with low calorie cooking spray and over a high heat fry the onion and chicken breast until the onion softens
  2. Add in the vegetables & 1 tbsp of soy sauce stir fry for a few minutes then add the sauce
  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 for them!)

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!

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’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.

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
28 Comments
  1. 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

  2. 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!!

  3. 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!

  4. 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.

  5. 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!

    1. 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.

  6. 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?

  7. Another one to add to my ever increasing list of favourites. Love this recipe. So easy to make yet so good.

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