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-1

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!

1 Syn Chicken Satay | Slimming World-4

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.

1 Syn Chicken Satay | Slimming World-4

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.

1 Syn Chicken Satay | Slimming World-4

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.

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So how do we make Satay 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-4

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.

Some of you love this 1 Syn Chicken Satay recipe!

chicken satay-motivatingcat
One of our Instagram followers @motivatingcat made this dish and loved it!

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

How many Syns are in this 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: 39
Rating: 4.1
You:
Rate this recipe!

Servings

Prep Time

Cooking Time

people 15 minutes 30 minues

Calories

Weight Watchers

Slimming World 

293kcal 3

Smart Points (Flex/Freestyle)

1

Syns

Per people Per people Per people
Suitable For Freezing icon
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

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!

RECIPE NOTES

We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

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.

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
86 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.

  8. omg made this this evening, it tasted exactly like the takeaway. my husband loved it. thanks so much for sharing the recipe.

  9. 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

  10. This is delicious!! I used glucumannon as the thickener to make it gluten free and worked perfectly. my new favorite recipe 🙂

  11. 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! 😃

  12. 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

  13. 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

  14. 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 😚

    1. 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. 🙂

  15. 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,

    1. 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.’

      1. 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!) 👍👍

  16. 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!

    1. 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.

  17. 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

    1. 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.

  18. Does anyone know if there is a difference between alpro chilled and alpro long life please as I have brought the chilled one

  19. 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

    1. 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. 🙂

  20. 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.

    1. 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. 🙂

  21. 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

    1. 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! 🙂

    1. 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! 🙂

  22. 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.

    1. Hi Paul
      You could perhaps try an almond drink instead, but you would need to check Syn values as they’ll be different. 🙂

  23. 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:)

  24. 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 ♡

    1. Hi Sue
      You need to simmer the sauce until the cornflour starts to thicken it, keep going until the sauce reduces and thickens further. 🙂

    1. Hi Hannah
      You could try an almond drink instead, but you would need to check Syn values as they’ll be different. 🙂

  25. 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

    1. 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. 🙂

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