Low FODMAP Chicken Satay Skewers
Everyone LOVES satay skewers. Dress them up or down for a fancy shared plate at a BBQ or a mid-week meal. Serves 4. With black, red or green rice to add additional fibre and taste to your menu.
INGREDIENTS
½ cup (135g) peanut butter
5 tbsp (45ml) soy sauce (up to 42 g or 2 tbsp is the recommended low fodmap serving size)
2 tbsp brown sugar
2 tbsp fresh lime juice and zest (use more if desired)
2 tsp ginger, grated
1 small red chilli, finely sliced (or 1 tsp chilli flakes)
240ml coconut milk (60g or ¼ cup is the recommended low fodmap serving size)
1 tbsp fish sauce (optional) - Ayam Fish sauce is gluten-free
SKEWERS
garlic-infused olive oil
6-8 chicken thighs
2 tbsp sesame seeds, black or white
1 spring onion, green tops only
coriander leaves
METHOD
Make the sauce – in a medium saucepan, combine the peanut butter, soy, sugar, juice, ginger and chilli flakes. Stir over low heat until the ingredients are well mixed. Add the coconut milk and stir slowly. Simmer on low heat. Allow the sauce to thicken slightly (about 5-10 minutes). Taste the sauce and adjust the seasoning if desired – add more lime, zest, ginger & chilli to increase intensity.
Prepare the chicken by cutting it into cubes, brushing with garlic-infused olive oil and placing 5-6 pieces onto skewers. Next, preheat your grill or BBQ. Transfer the skewers to the grill and allow them to cook for 20-30 minutes, rotating the skewers every 3-4 minutes to ensure the chicken doesn’t burn. Once the chicken is cooked, remove from the grill and top with satay sauce. Garnish with the green tops of spring onions, sesame seeds (black or white) and coriander leaves. Serve with white, red, green or black rice.
ps. want to know which rice has the highest fibre content? Read our mini-blog here.