I had a bowl of chicken satay a long time ago in a restaurant and it was really delicious, but when I looked into making it myself I saw that the ingredient list was as long as my arm and was heavily based on fried onion and garlic. Not FODMAP friendly ingredients! However, I was sure that similar results could be attained by using fewer ingredients and after some tweaking I decided I was happy to write this version up for the website. I make this chicken satay all the time because it’s a great standby meal to have on-hand and requires so few ingredients. It also helps that most of the ingredients are long-lasting, so I always have them in my kitchen cupboards and fridge.
Traditionally, chicken satay is made with sweet chilli sauce, but every single one I’ve checked has contained garlic in one form or another, so that’s not going to work on a low FODMAP diet. However, a fellow fodmapper recommended Lingham’s Sweet Chilli Sauce to me because it doesn’t contain garlic and it works wonderfully. (It can be found in Tesco. Thanks, Jane!)
Chicken satay tends to be quite a sweet dish because the sauce is made with peanut butter, but the lime juice helps cut through the sweetness and adds a fresh dimension to the meal. It’s also nice to serve the chicken satay with a green vegetable on the side because it makes the sweetness less overpowering and adds variety and texture to the dish. I sometimes serve this chicken satay with either green beans or sesame broccoli (made by sauteing small florets of broccoli in 1 tbsp of hot sesame oil and adding 2 tbsps of sesame seeds before serving), but it’s delicious just as a substantial bowlful of chunky pieces of tender chicken that are encased in a rich, thick peanut satay sauce and served resting on a bed of fluffy white rice. Delicious!
600g of skinless & boneless chicken thighs (cut into small pieces)
1 tbsp sesame oil
2 tbsps sesame seeds
300g long grain rice
For the satay sauce:
170g crunchy peanut butter
100ml Lingham’s Sweet Chilli Sauce
4 tbsps lime juice (add more to taste)
Place a large saucepan over a medium heat and add the sesame oil, chicken pieces and sesame seeds. Cook until the chicken is done.
At the same time, cook your rice in salted water.
Add the sauce ingredients to the pan and stir until hot.
Drain your rice, portion into bowls, top with the chicken satay and serve.