Chicken Satay Curry

  • 15MINS
  • 30MINS
  • 293KCAL

With our slimming friendly version of a delicious Chicken Satay Curry, who needs the Takeaway? Perfect if you're counting calories or following a plan like Weight Watchers.

Easy Peasy Chicken Satay Curry pinchofnom.com
4

NutritionPer Serving

  • Calories293
  • Carbs20g
  • Protein34g
  • Fat5g
  • Saturates1g
  • Sugars8g

For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!

Who needs the takeaway with this slimming friendly version of a delicious Chicken Satay Curry? It’s perfect if you’re counting calories or following a plan like Weight Watchers!

We love satay, but as with almost everything that we love, it’s not exactly slimming friendly.  Our version is low on calories and Points and we think that it tastes even better than one that you might pick up from your local takeaway!

Our Chicken Satay Curry has a beautifully, rich glossy sauce and is packed full with our favourite, tasty vegetables.  If you have extra veg that you want to use up then you can definitely add it into this dish – just remember to adjust the nutritional values accordingly!

What diets is this Chicken Satay Curry suitable for?

This Chicken Satay Curry recipe is suitable for dairy free diets.

It can be made gluten free as long as you swap out the following ingredients for gluten free versions; 

  • Soy sauce
  • Fish sauce

Please make sure to double, and triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Chicken Satay Curry recipe?

  • You need to count 4 Points per portion of this Chicken Satay Curry recipe if you’re on WW Green. 
  • You need to count 3 Points per portion of this Chicken Satay Curry recipe if you’re on WW Blue.
  • You need to count 3 Points per portion of this Chicken Satay Curry recipe if you’re on WW Purple.

Do you need any special ingredients to make Chicken Satay Curry?

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This recipe contains ingredients which can be found in most supermarkets. It’s really easy to make and you’ll be amazed at how good it tastes!

We also use Alpro Coconut Drink. Make sure you buy the coconut drink and not coconut milk – they are VERY different in calories and Points! You can also get this in most supermarkets, either chilled or with the UHT and alternative milks.

To get that nutty flavour, we’ve used a defatted peanut butter powder called PB2. It’s all natural and has no artificial sweeteners or preservatives. It even has the same consistency and flavour as full-fat peanut butter when it’s mixed with double the amount of water – but with more than 85% less fat!

There are loads of different brands available, you’ll just need to check the nutritional values of each of them as they can vary.

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PB2 is a powdered peanut butter, and it’s made with peanuts that are slow-roasted and pressed to remove the fat. You can find it on Amazon or in most supermarkets.

You don’t need any fancy equipment for this recipe, but we do use a stick blender to get the sauce silky smooth. Again, these are often available at the larger supermarkets if you don’t already have one, or you can pick one up on Amazon.

How many calories are in this Chicken Satay Curry?

There are 293 calories per portion in this Chicken Satay Curry, which means it falls into our Everyday Light category. 

This Chicken Satay Curry is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers. 

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

To 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 in some low calorie cooking spray 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

To make the Chicken Satay Curry

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 and 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 with your choice of accompaniment!

What could I serve with this Chicken Satay Curry?

Our Chicken Satay Curry is perfect when served with lots of fluffy, boiled rice or any of the following accompaniments:

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How do you know when this Chicken Satay Curry is cooked?

You should cook your Chicken Satay Curry until the chicken is cooked through, the sauce is thickened and glossy, and the vegetables are tender.

This should take around 30 minutes on the hob.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe. 

How long can you keep Chicken Satay Curry in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill.  You can keep leftovers of Chicken Satay Curry in the fridge for approximately 3 days or so. 

Can I freeze this Chicken Satay Curry?

Yes you can! This recipe can be frozen (we usually have a tub or two of the sauce in the freezer just in case we fancy it!), 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.

Don’t forget to add a label with what it is, and on what date you put it in the freezer! 

How do I reheat Chicken Satay Curry?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.

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Chicken Satay Curry

With our slimming friendly version of a delicious Chicken Satay Curry, who needs the Takeaway? Perfect if you're counting calories or following a plan like Weight Watchers.
  • Prep Time
    15 MINS
  • Cook Time
    30 MINS
  • KCals 293
  • Carbs 20G
WW Points
  • 4 Green
  • 3 Blue
  • 3 Purple

Ingredients

  • 4 chicken breasts diced
  • ½ 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

  • ¼ tsp fennel seeds
  • ¼ tsp cumin seeds
  • ½ tsp coriander seeds
  • 1 tbsp ground turmeric
  • 1 thumb sized piece ginger peeled and chopped finely
  • 3 cloves garlic chopped finely
  • ½ 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
  • 4 tbsp PB2 Powdered Peanut Butter made up to a paste with 8 tbsp of water
  • 2 tbsp cornflour
  • 1 good pinch sea salt

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. 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 in some low calorie cooking spray 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 Chicken Satay Curry
  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 and 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 with your choice of accompaniment!

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70 comments

See what others have to say

BeckySunday 1st September 2019

Sorry if I’m being dense … do the finely chopped carrots get added to the sauce? Then blitzed?

I’m probably reading it wrong but it looks like they are added to the curry element and I’m wondering if they needed to be cooked in the sauce?

Thanks!

LOVE your recipes ????????

Reply

    Emma TThursday 19th September 2019

    Hi Becky,

    The carrots don’t get blitzed, you add them to the pan when cooking the chicken breast just before adding the sauce in to simmer ????

    Reply

Angela ShearerTuesday 30th July 2019

Hi, looks lovely! Can I ask if the Soy Sauce used is Dark Soy Sauce or Light Soy Sauce?
Angela x

Reply

    Emma TWednesday 25th September 2019

    Hi Angela,

    You can use either, light soy will give a less dark colour and dark soy will give a more intense flavour ????

    Reply

EmmaSunday 28th April 2019

I’m struggling to find the alpro coconut drink in Australia, Do you have / know of any alternatives?

Reply

    Emma TThursday 20th June 2019

    Hi Emma,

    You could try some skimmed milk with a couple of drops of coconut extract in.

    Hope that helps!

    Reply

Karen CowlingThursday 25th April 2019

It was yummy ????
Thank you ????

Reply

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