Marinated Satay Chicken Salad - Serves 4

   1 protein | 1 vegtable | ½ fat 

Ingredients

  • 2 Tbsp lemon juice
  • 2 Tbsp plain low-fat natural yoghurt
  • ½ onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 2cm piece fresh ginger, peeled and grated
  • ½ tsp ground cumin
  • 1 Tbsp fresh coriander leaves, chopped
  • 400g chicken breast
  • 2 tsp rice bran oil
  • 2 Tbsp grated parmesan
  • Lettuce and tomato to serve

Method

  1. To make the marinade, combine lemon juice, yoghurt, onion, garlic, ginger, cumin and coriander in a bowl and mix thoroughly.
  2. Slice chicken breasts into 1cm thick slices and add to the marinade.  Coat the chicken, cover with cling wrap and refrigerate for a couple of hours.
  3. Heat a fry pan oer moderate heat and add rice bran oil.  Add the chicken slices, in batches if necessary, and cook each side for 2 to 3 minutes.
  4. Gradually add remaining marinade to the pan and heat until bubbling.  Cover and simmer for 3 to 4 minutes to cook the onion in the marinade.
  5. Add the parmesan and heat through.
  6. Serve with a salad of lettuce and tomato.