Easy Satay – suitable for the boat, or an easy night at home

satay meal

Easy Satay – filling, healthy and inexpensive

This is the start a series of recipes for easy production of healthy meals, suitable for the boat galley, or at home when you want a better option than eating-out, or a take-away.

Satay sauce is a versatile base for many meat and many lovely vegetable options.   The ingredients are easy to store, relatively low in fat and can be made in a single pan if required.

Ingredients (feeds 4 adults):

  • 1 tin of coconut milk (or coconut cream – in which case dilute with water)
  • 2 tablespoons of crunchy peanut butter (use Almond or Cashew butter for Peanut intolerance)
  • A pinch of chilli powder to give a bite to the sauce
  • 2 cloves of garlic
  • 2 Chicken fillets or thighs,  or alternative meat, or vegetable
  • Basmati rice for 4 people

Vegetarian options – replace the meat with Cauliflower, or alternative ‘meaty’ vegetable such as butternut squash.

Instructions (10-20 mins):

  1. Put heat under saucepan and empty in coconut milk.  Rinse out can with water and add to the saucepan.
  2. Stir occasionally as the coconut milk comes to the simmer.
  3. Add peanut butter and stir until it is dissolved into the Coconut milk
  4. Cut up chicken into half inch dice size and add to Satay mix.
  5. Remember to sterilise utensils, hands, chopping boards and packaging that have been in contact with raw meat.
    • Alternatives – if you are using alternative meat options – add at this time.   But consider how long the meat will take to cook until tender – i.e. If you are using stewing steak, or pork – cut finely and good for at least 30mins to ensure it is tender (see later note about finishing in the oven).
    • For offshore sailors – cut up dried sausage instead of fresh meat (Polish kabanos sausages or similar).
    • If you are using Cauliflower/Butternut squash instead of – cut and  place into a satay to cook for 5 mins before finishing in the oven.
  6. Crush and lightly chop the garlic – stir into satay with the chilli powder.
  7. If you want to add other vegetable – such as green beans or peppers to the mix then add now.
  8. Continue to stir to ensure satay does not stick onto saucepan as the sauce reduces.  If the sauce reduces too much add a little water to thin out the sauce to taste.
  9. At this point you could pour the mixture into a oven dish and place into an oven at 180deg C to continue cooking whilst you cook the rice 4 people.   If you only only have a hob – place satay into a serving dish and insulate to keep warm whilst the rice is cooking.

Serve as soon as the rice is steamed – garnish with some fresh vegetables (such as finely chopped leeks if available, or pickled veg if racing offshore, or coriander/parsley)    Encourage diners to scrape out the bowl / saucepan to minimise washing up.

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