Chicken Satay Skewers
These tasty, slimming-friendly Chicken Satay Skewers are perfect for a buffet table, whether you're calorie counting or following Weight Watchers!
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NutritionPer Serving
- Calories38
- Carbs24g
- Protein12g
- Fat2.5g
- Saturates0.5g
- Sugars3.6g
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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 to know in the blurb!
We were asked to come up with a buffet version of our Chicken Satay Curry recipe by someone in our Facebook group and here it is!
Traditional Chicken Satay is a bit of a problem if you’re following a diet plan like Weight Watchers or counting calories. It usually contains loads of peanuts and/or peanut butter, coconut milk and oil which all contribute to a massive amount of carbs and fat.
Our slimming friendly Chicken Satay Skewers use Alpro Coconut Drink instead of coconut milk and a product called PB2 instead of high calorie peanut butter to create a dish that’s low on calories and Points.
This recipe would also work really well with beef instead of chicken if you’d prefer to use this instead!
What diets are these Chicken Satay Skewers suitable for?
These Chicken Satay Skewers are suitable for dairy free diets.
They can be made suitable for gluten free diets by swapping the following ingredients for gluten free versions;
- Soy sauce
- Fish sauce
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Chicken Satay Skewers?
What is PB2?
PB2 is all natural, has no artificial sweeteners or preservatives and 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?
You can find it on Amazon, and they even make a Chocolate Peanut Butter, but obviously, it’s not suitable for this recipe!
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PB2 is a powdered peanut butter, that is made with peanuts that are slow-roasted and pressed to remove the fat.
You can pick up cocktail sticks in most supermarkets, and also on Amazon.
How many calories are in these Chicken Satay Skewers?
There are 38 calories per portion in these Chicken Satay Skewers, which means they fall into our Everyday Light category.
These Chicken Satay Skewers are perfect if you’re following a calorie controlled diet, and fit 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.
Spice mix
Step 1
Combine all spice mix ingredients into a bowl and set aside. We’re going to use 1 tbsp to marinade the chicken and the rest in the sauce.
To make the chicken skewers
Step 1
Place the chicken into a non reactive bowl along with 1 tbsp of the spice mix, and mix well. Cover with cling film and leave in the fridge for 30 minutes.
Step 2
Preheat your oven to 200°C and soak the cocktail sticks in warm water for 10 minutes.
Step 3
Thread 2 chicken pieces onto each one, and place on a baking tray and into the oven for 12 minutes.
To make the satay sauce
Step 1
Fry the onion, garlic, ginger and chilli until the onion is soft.
Step 2
Add the freshly ground spices and stir for one minute then add all the other sauce ingredients apart from the cornflour.
Step 3
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 4
Turn the heat up to high. Mix the cornflour with a little water, then stir it into the simmering sauce, until it thickens.
What could I serve with these Chicken Satay Skewers?
These Chicken Satay Skewers are the perfect addition to any buffet table and would work really well when served alongside any of the following:
How do you know when these Chicken Satay Skewers are cooked?
You should cook these Chicken Satay Skewers for around 12 minutes or until the chicken is cooked through.
The satay sauce should be simmered for around 10 minutes before adding the cornflour and stirring until thickened.
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 these Chicken Satay Skewers 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 Skewers in the fridge for approximately 3 days or so.
Can I freeze these Chicken Satay Skewers?
Yes you can! 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.
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 these Chicken Satay Skewers?
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 Skewers
These tasty, slimming-friendly Chicken Satay Skewers are perfect for a buffet table, whether you’re calorie counting or following Weight Watchers!
-
Prep Time
20 MINS
-
Cook Time
12 MINS
- KCals 38
- Carbs 24G
Instructions
Spice Mix
- Combine all spice mix ingredients into a bowl and set aside. We're going to use 1 tbsp to marinade the chicken & the rest in the sauce.
Chicken Skewers
- Place the chicken into a non reactive bowl along with 1 tbsp of the spice mix, and mix well. Cover with cling film and leave in the fridge for 30 minutes
- Pre-heat your oven to 200°C and soak the cocktail sticks in warm water for 10 minutes.
- Thread 2 chicken pieces onto each one, and place on a baking tray and into the oven for 12 minutes
Satay Sauce
- 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
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
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33 comments
See what others have to say
Arlene Janet WedgburyTuesday 16th January 2024
Hi, do you pour the sauce over the skewers? or use as a dip?
Cheryl LloydTuesday 6th February 2024
I like to use it as a dip, but you could do whichever you prefer 😊
FrancesWednesday 7th April 2021
In which of your cook books can I find this recipe?
HollyThursday 8th April 2021
Hi Frances, the Chicken Satay Skewers are exclusive to our website so don’t appear in any of our current books, hope that helps!
MichelleSaturday 6th March 2021
Hi I made this today & it was absolutely beautiful, however I have some satay sauce left – can I freeze it?
Michelle
HollyMonday 8th March 2021
Hey Michelle, yes any leftover sauce can be frozen, hope that helps!
KellyWednesday 6th May 2020
Hi can I use regular peanut butter if I can’t get the powdered version?
Steve CowderoyFriday 8th May 2020
Hi Kelly, thanks for getting in touch with us, you can use regular peanut butter in this recipe, but we do recommend the powder as it is lower in calories. If you use the regular peanut butter use 2 tbsp in place of the powder. I hope this helps and please let us know how you get on with this recipe.
KellySaturday 16th May 2020
Thank you for getting back to me, it worked a treat! Was delicious!
Steve CowderoyTuesday 19th May 2020
Hi Kelly, glad to hear. Keep up the good work.
NatalieTuesday 21st April 2020
Hi,
Could I use light coconut milk in place of the alpro?
Thanks,
Natalie
Sharon FitzpatrickWednesday 6th May 2020
Hi Natalie, yes, you can use light coconut milk instead of Alpro coconut drink. Hope you enjoy making these!
Sharon IversonFriday 28th February 2020
How many servings does this make?
Holly LevellMonday 18th May 2020
Hi Sharon, this recipe makes 24 Chicken Satay Skewers and are the perfect addition to any buffet table. Try serving alongside our Savoury Egg Bites or Mini Potato Bites. Hope that helps!
LouiseFriday 10th January 2020
Can the left over sauce be froze?
Sharon FitzpatrickTuesday 19th May 2020
Hi Louise, yes, you can freeze any left over sauce. Freeze it in a suitable freezer proof container or freezer proof bag and remember to label it with what it is and the date.
Bryony PriceTuesday 7th May 2019
Could anyone tell me the total calories for just the sauce, struggling to work it out on a calorie controlled diet, thanks !
Emma TThursday 20th June 2019
Hi Bryony,
If you pop the sauce ingredients into a calorie calculator, and then divide between the number of portions, you should get the correct amount ????
MelanieThursday 2nd May 2019
Could you use xanthum gum instead of cornflower to reduce sins even lower x
Emma TMonday 3rd June 2019
Hi Melanie,
We’ve not tried it with Xanthan gum – you’d need to try it with just a tiny amount at a time and whisk it in thoroughly. Let us know how you get on!
Kirsty WhiteheadSunday 9th September 2018
Hi
I’ve clicked on the spice mix and it doesn’t say what this is, is it just the average mixed spice which you buy at most super markets please?
JodiMonday 19th March 2018
Hi sorry to sound silly. But what’s the spice mix please?
louiseThursday 8th February 2018
Hiya,
on the recipe it says 4tbsp P2B made up with 8tbsp water which is double, on the jar it says make up to a paste with half the amount of water – so 4tbsp with 2tbsp water.
would 8tbsp not make it really watery?
many thanks
HelenSaturday 3rd February 2018
Really enjoyed this only thing I would do though is put less sweetener in. I would definitely make it again though. I love making pinch of nom recipes keep it up guys
LaurenWednesday 20th September 2017
Is it a tsp (ingredient list) or tbsp (method) of spice mix on the chicken?
Becky KnoxFriday 15th September 2017
Hi, do you think xanthan gum work instead of the cornflour? Just being lazy as i already have it in!
Emma TFriday 15th September 2017
Hi Becky,
It might do, though you only need a tiny weeny amount, and it make change the consistency to how it would be with cornflour ????
KayFriday 1st September 2017
Yes it will 🙂
Kerry ClementsTuesday 29th August 2017
Made this tonight. Hands down the best satay sauce I’ve eaten. Thanks for the recipe.
SuzanneWednesday 16th August 2017
can you freeze this sauce?
Emma TMonday 11th September 2017
Hi Suzanne,
Yes you can ????
MichelleSaturday 1st April 2017
Hi is it 600ml of coconut alpto?
KateWednesday 5th April 2017
Hi Michelle
Yes it’s 600ml of Alpro coconut drink
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