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):
- Put heat under saucepan and empty in coconut milk. Rinse out can with water and add to the saucepan.
- Stir occasionally as the coconut milk comes to the simmer.
- Add peanut butter and stir until it is dissolved into the Coconut milk
- Cut up chicken into half inch dice size and add to Satay mix.
- 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.
- Crush and lightly chop the garlic – stir into satay with the chilli powder.
- If you want to add other vegetable – such as green beans or peppers to the mix then add now.
- 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.
- 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.