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Keeping an eye on cholesterol? Monounsaturated oils can help prevent heart disease and lower LDL cholesterol readings, according to recent studies. The following recipe made with peanut oil is among our favorites.
Chicken Satay With Peanut Sauce (Makes 4 servings)
¨ù cup lite soy sauce
2 tablespoons lemon juice
1 tablespoon honey
1 teaspoon ground coriander
¨ù teaspoon black pepper
¨ù teaspoon red pepper flakes
1 clove garlic, minced
1 pound boneless, skinless chicken
breasts, cut into 1¡È strips
Peanut Sauce:
¨ú cup chicken broth (low-salt, if desired)
¨ö cup peanut butter
1 teaspoon sesame oil
1 teaspoon lite soy sauce
1 teaspoon lemon juice
1/8 teaspoon ground ginger
1/8 teaspoon black pepper
1 green onion, finely chopped
1 clove garlic, minced
Combine first seven ingredients in small bowl or sealable plastic bag and mix. Add chicken and let marinate, refrigerated, several hours or overnight. Meanwhile, combine chicken broth and peanut butter in small bowl; whisk to blend. Stir in remaining ingredients and mix well. Cover and let stand at least 1 hour for flavors to blend. Can be stored covered in refrigerator up to 2 days.
To prepare chicken, weave marinated chicken strips onto skewers. Cook over hot coals or under broiler 3-5 minutes per side or until cooked through, basting frequently with marinade. Serve with peanut sauce. Sauce can be warmed or served cold.
Per Serving (¨ù chicken meat with 5 teaspoons sauce):
Calories: 392
Cholesterol: 81 mg
Protein: 36 gm
Fiber: 2.4 gm
Carbohydrate: 15.8 gm
Fat: 20.5 gm
Sodium: 815 mg
Diabetic exchange: 1 fruit + 4 1/2 med.-fat meat
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