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Satay Chicken with Herby Rice and Greens

Dinner, Lunch, Quick/Under 30 mins

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
15 minutes
COOK TIME:
15 minutes

Ingredients

  • 600 g firm tofu or chicken breast fat trimmed
  • 2 tbsp almond or natural peanut butter
  • 70 ml light coconut milk
  • 2 tbsp salt reduced tamari sauce or soy sauce
  • 1 tbsp ginger
  • 2 tbsp coconut or olive oil
  • 2 bunches broccolini trimmed
  • 1 bunch kale stalks removed, leaves torn
  • lemon wedges and fresh coriander leaves to serve

Herby Asian Rice:

  • 250 g SunRice Low GI White Rice
  • 1 brown onion
  • 1 garlic
  • 2 1/2 cups salt reduced vegetable stock
  • 1/2 cup fresh coriander (cilantro) chopped
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Method

  • Prep your tofu or chicken breast by cutting into chunks or squares approximately 2-3cm each. Combine almond or all natural peanut butter, coconut milk, tamari and fresh ginger in bowl and whisk until smooth. Place chicken or tofu pieces into the marinade and toss to coat well. Thread chicken or tofu onto skewers (either 4 long or 8 small), pop onto a plate and pour the marinade over the top.
  • To make the Herby Rice, rinse the rice well and set aside. Finely chop the onion and peel and slice the garlic. Place a large saucepan on a low to medium heat, add onion, garlic, rice, stock, coriander and bring to a boil, then reduce heat to a simmer, cover and cook until all liquid is absorbed - approximately 15 minutes. Remove from heat and keep covered.
  • Whilst the rice is cooking, place a large frypan on medium heat, add the coconut or olive oil to melt then add the satay skewers to the pan and cook about 12 minutes for the chicken, or 6 minutes for the tofu. Turn the skewers every 2-3 minutes to ensure even cooking. Once cooked, transfer to a plate, cover to keep warm and wipe the pan clean. Return pan to the heat, add approximately 1/4 cup water and increase the heat to high. Add broccolini and kale to pan, cover and steam for 4-5 minutes.
  • When ready to serve, divide delicious Herby Rice between 4 bowls, top with satay skewers, broccolini, kale, and serve with a lemon wedge and a few sprigs of fresh coriander.

Notes

Crowd your plate with plants before
adding protein. Place low starch
vegetables such as broccolini on the
plate first, followed by a nutritious low
GI carbohydrate such as SunRice Low GI
White Rice and finish the combination
of macronutrients on your plate with
protein (satay skewers) for a well
balanced meal.
Recipes supplied by SunRice Low GI Rice

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.


Nutritional information (per serve)

Calories: 548.4kcal | Carbohydrates: 59.7g | Protein: 27.9g | Fat: 20.7g | Sodium: 702.2mg | Fiber: 7.1g | Vitamin C: 22.7mg | Calcium: 536.6mg | Iron: 7.2mg
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A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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