We were asked to come up with a buffet version of our 1 Syn Chicken Satay recipe, by someone in our Facebook Group and here it is! Half Syn Chicken Satay Skewers.
Traditional Chicken Satay is a bit of a problem if you’re following a diet plan like Slimming World or Weight Watchers. It usually contains a load of peanuts and/or peanut butter, coconut milk and oil. All of which contribute to a massive amount of carbs and fat. These Half Syn Chicken Satay Skewers does not.
Considering a tablespoon of Peanut Butter can come in at as many as 5 syns,Half Syn Chicken Satay Skewers for less than a syn is a miracle!
There are two parts to these Half Syn Chicken Satay Skewers;
- Marinade the Chicken – you could use Beef instead
- Make the sauce
So how do we make the Half Syn Chicken Satay Skewers more Slimming World friendly?
We replace the coconut milk that’s usually used in Satay, with Alpro Coconut Drink. You can enjoy 600ml of this for your HEA, but we’re going to syn it. The last thing you want to be doing when at a party eating a buffet is keeping track of your A’s and B’s!
Next, we switched the oil for Frylight. Doing this can replace a 6 syn ingredient (yes most oils are 6 syns per tbsp!) for a syn free alternative. Crazy eh?!
Then we replaced the synful peanut butter with something called PB2.
How many Syns are in these Half Syn Chicken Satay Skewers?
Syn values of these Half Syn Chicken Satay Skewers are really low! The Chicken on the skewers are syn free – the Syns are in the sauce. You’ll get approx 33 tbsp of sauce, so if you use a tbsp per skewer it comes to 0.4 syns each. We’ll round up and call it half.
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 the sauce for these Half Syn Chicken Satay Skewers uses 3 tablespoons of sweetener and you will get about 33 tablespoon of sauce out of the whole batch. If you work on 1 tablespoon per skewer (which is more than enough) that’s less than a tenth of a teaspoon of sweetener in each tablespoon of sauce. This means there’s no need to add any syns on for the sweetener itself.
- 600ml of Alpro Coconut Drink – 6 Syns
- 4 tbsp P2B – 4 Syns
- 2 tbsp of Cornflour – 2 syns
- 3 tbsp sweetener – See above for more info
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What is PB2?
PB2 is a powdered peanut butter, that is made with peanuts that are slow-roasted and pressed to remove the fat.
PB2 is all natural, has no artificial sweeteners or preservatives & even has the same consistency and flavour of full-fat peanut butter! You just mix it with double the amount of water, pretty simple eh?
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