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By Dr Clare Bailey And Dr Michael Mosley For The Daily Mail 00:02 09 Jun 2019, updated 00:02 09 Jun 2019
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Search launched for Mail columnist Dr Michael Mosley35.1K viewing nowCurtis Jones is next England player AXED for Euros8.2K viewing nowBritish paras met by French immigration officials after D-Day jump6.4K viewing nowWe like cooking these on a ridged griddle, but you can also cook them on the barbecue or under the grill. They’re delicious hot or cold and make a great portable meal. Serve with a mixed salad.
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SERVES 4
1 tbsp coconut or rapeseed oil
Juice of 1 lime (around 2 tbsp)
½ tsp crushed dried chilli flakes
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2 tsp dark soy sauce
3 boneless, skinless chicken breasts (each around 175g), cut into 16 long, thin strips
Lime wedges, to serve
1 green chilli, sliced (optional)
FOR THE SATAY SAUCE
60g no-added-sugar crunchy peanut butter (around 4 tbsp)
1 tbsp dark soy sauce
15g fresh root ginger, peeled and finely grated
- Have ready 16 x 20cm bamboo skewers, soaked in water for 15 minutes (or metal skewers if cooking on the barbecue or under the grill).
- Melt the oil, if using coconut, in a small saucepan very gently then pour into a medium bowl. Add the lime juice, chilli flakes, soy sauce and a good grinding of black pepper. Mix well. Add the chicken strips and toss everything together well.
- Thread the chicken on to the skewers. Work quickly as the lime juice will start ‘cooking’ the chicken and the coconut oil could solidify.
- Place a large, lightly greased griddle or nonstick frying pan over a medium-high heat and cook the chicken for 3-4 minutes on each side, depending on thickness, or until lightly browned and cooked through.
- Meanwhile, to make the satay sauce, place the peanut butter in a small saucepan with around 4 tablespoons water, the soy sauce and grated ginger. Heat gently, stirring constantly until the peanut butter softens and the mixture becomes glossy and thickened. Add a little more soy sauce or water to taste, if needed.
- Serve the chicken with lime wedges, chilli, if using, and the warm sauce in individual dipping bowls or simply drizzled over.
ON 5:2 NON-FAST DAYS Increase your portion size and dish up with small servings of brown rice.
NUTRITION PER SERVING CALS 264, PROTEIN 36g, FAT 12g, FIBRE 1g, CARBS 3g
BONUS RECIPES
CAULIFLOWER RICE
SERVES 2
This makes a great low-carb swap for starchy sides and is packed with nutrients, too. Hold a small cauliflower (to yield about 200g) at the stalk and coarsely grate, minding your fingers, in short, sharp movements in a downward direction only, to create tiny shavings resembling grains of rice. You can also do this in a food processor but don’t let the pieces get too small or they will turn to a paste. Either add the raw cauliflower rice to a stir-fry, or steam or sauté for 3-4 minutes to cook. You can do this in the microwave – place in a microwave-proof bowl and cook on high for 2-3 minutes. The rice should retain a bit of bite, like al dente pasta. Stir in some chopped parsley or coriander, or squeeze over some fresh lemon juice for added flavour.
34 CALS PER 100G SERVING
SIMPLE SALAD DRESSING
SERVES 6
This will enhance any plate of leafy greens. Place 1 tsp Dijon mustard, 1 tbsp balsamic vinegar and 5 tbsp extra virgin olive oil in a screw-top jar and season with a good pinch of sea salt and lots of ground black pepper. Fasten the lid and shake really well. Adjust the seasoning to taste. Serve 1 tablespoon of the dressing per person. Use within 5 days.
102 CALS PER 1 TBSP SERVING
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SAVE 20% ON THE BRILLIANT FAST 800 RECIPE BOOK
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The Fast 800 Recipe Book by Dr Clare Bailey and Justine Pattison with foreword by Dr Michael Mosley will be published by Short Books on Thursday 13 June, price £14.99. To order a copy for £11.99 until 23 June, call 0844 571 0640; p&p is free on orders over £15. Visit thefast800.com for more information about the programme and advice on how to lose weight, stay healthy and live longer.
