About the Recipe

Satay Chicken Salad is a vibrant, protein-packed dish featuring tender grilled chicken strips served atop a bed of crisp, fresh vegetables. The star of this dish is the rich, nutty satay dressing—a creamy blend of peanut butter, soy sauce, and aromatic spices that brings depth and flavor to every bite. Perfect for a quick, satisfying lunch or dinner, this salad delivers a balance of textures and tastes that feels both light and indulgent.

Suitable For

• Weight management (high protein, moderate calories)
• Prediabetes / Type 2 diabetes (low-carb option)
• Cardiovascular risk patients (use lean chicken)
• High-protein diet plans
• Low-carb / calorie-controlled diets
• PCOS-friendly meal plans

Standard Portion

1 Serving – ~300g

Ingredients

• 150g chicken breast, sliced into strips
• 2 cups mixed salad leaves (~60g)
• ½ cup cucumber, sliced (~60g)
• ½ cup shredded carrots (~50g)
• ¼ cup red pepper, sliced (~30g)
• 2 tbsp peanut butter (natural, no added sugar)
• 1 tbsp low-sodium soy sauce or tamari
• 1 tsp sesame oil
• 1 tsp lime juice
• ½ tsp ground cumin
• 1 tbsp water (to thin dressing)
• Salt and black pepper, to taste
• Optional: chopped peanuts, fresh coriander for garnish

Preparation

1. Marinate the chicken: In a bowl, toss the chicken strips with a pinch of salt, pepper, and ½ tsp ground cumin. Set aside for 10 minutes.
2. Make the satay dressing: In a small bowl, whisk together 2 tbsp peanut butter, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil, 1 tsp lime juice, and 1 tbsp water until smooth and pourable. Adjust consistency with more water if needed.
3. Cook the chicken: Heat a non-stick pan over medium-high heat. Add the marinated chicken strips and cook for 3–4 minutes per side until golden and cooked through. Remove from heat and set aside.
4. Assemble the salad: Arrange the mixed salad leaves on a plate or bowl. Top with cucumber slices, shredded carrots, and red pepper strips.
5. Add chicken and dressing: Place the warm chicken strips on top of the vegetables. Drizzle generously with the satay dressing.
6. Finish and serve: Garnish with chopped peanuts and fresh coriander if desired. Serve immediately while the chicken is still warm.

Nutritional Value

Amount per Serving (Approx.)

Clinical Modifications

Weight Loss (~300 kcal)

• Use 1 tbsp peanut butter in dressing
• Increase salad leaves for volume
• Skip optional peanuts garnish

Prediabetes / Type 2 Diabetes

• Use natural peanut butter with no added sugars
• Pair with extra leafy greens
• Limit dressing to 1 tbsp

High Cholesterol

• Use skinless chicken breast
• Use low-fat peanut butter
• Replace sesame oil with olive oil

Hypertension

• Use low-sodium soy sauce
• Skip added salt
• Use fresh herbs for flavor

High-Protein Diet Plan

• Increase chicken to 200g
• Add 1 tbsp hemp seeds

Result: Protein rises to ~45–50g per serving