Satay

Global • non_veg

180

kcal

17g

Protein

Carbs

10g

Fat

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About Satay

Grilled skewered meat with peanut sauce

How to Make Satay (Traditional & Healthy Version)

Prep: 15 min

Cook: 20 min

2 servings

medium

Satay is a beloved Malaysian snack, widely enjoyed across the diverse multicultural communities of Malaysia. This iconic dish consists of marinated skewered meat, typically grilled over charcoal, offering a smoky aroma and a delectable taste that captures the essence of Malaysian street food. Originating from the vibrant night markets and family gatherings, Satay is a symbol of togetherness, often served with a rich peanut sauce and fresh cucumber or nasi impit (compressed rice). What makes Malaysian Satay unique is the use of local ingredients like serai (lemongrass), kunyit (turmeric), and a blend of spices that create a harmonious balance of sweet, savory, and slightly spicy notes. The marinade infuses the meat with layers of flavor, while grilling over an open flame adds irresistible charred edges. Perfect for snacks, gatherings, or festive occasions like Hari Raya, Satay is not just food—it's a cultural experience that brings people together, reflecting the rich culinary heritage of Malaysia.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Allergens: soy

Ingredients(for 5 skewers with peanut sauce and cucumber slices)

250g Chicken breast (cut into bite-sized cubes)
2 stalks Serai (lemongrass) (white part only, finely chopped)
1 inch Kunyit (fresh turmeric) (peeled and grated, or 1 tsp turmeric powder)
3 cloves Bawang merah (shallots) (peeled)
2 cloves Bawang putih (garlic) (peeled)
1 tsp Ketumbar (coriander powder)
1/2 tsp Cumin powder
1 tsp Gula Melaka (palm sugar) (finely grated) - optional
1 tbsp Soy sauce (low sodium)
1 tbsp Olive oil
1/2 tsp Salt (to taste)
10 Bamboo skewers (soaked in water 30 mins)
1/2 Cucumber (sliced, for serving) - optional

Instructions

1
Prepare the marinade by blending serai, kunyit, bawang merah, bawang putih, ketumbar, cumin powder, gula Melaka, soy sauce, olive oil, and salt into a smooth paste.
5 minutes
Use a food processor or mortar and pestle for best results.
2
Coat chicken cubes evenly with the marinade. Cover and refrigerate for at least 1 hour (or overnight for deeper flavor).
5 minutes (plus marination time)
The longer the marination, the more flavorful your Satay.
3
Thread marinated chicken pieces onto bamboo skewers, ensuring even spacing for thorough cooking.
5 minutes
Do not overcrowd the skewers to ensure even grilling.
4
Preheat a grill pan or barbecue to medium-high heat. Lightly brush with olive oil.
2 minutes
For authentic flavor, grill over charcoal if possible.

Why This Dish is Healthy

Choosing grilled over fried snacks, and using lean meats like chicken breast, makes Satay a wholesome, lower-calorie option. The use of fresh herbs and spices boosts flavor without extra calories, while skipping added sugars and controlling oil ensures it fits well into a calorie-conscious diet. Satay is filling, high in protein, and suitable for weight management and active lifestyles.

This healthy Satay recipe uses lean chicken breast, minimizing saturated fat while maximizing protein content. Lemongrass, turmeric, and garlic are rich in antioxidants and anti-inflammatory compounds. By using olive oil and low-sodium soy sauce, sodium and unhealthy fats are reduced. Each serving is packed with vitamins B6, B12, and minerals such as iron and potassium, making this a balanced snack for energy and muscle health.

Pro Tips

💡Tip 1: Soak bamboo skewers in water to prevent burning.
💡Tip 2: Marinate the meat overnight for maximum flavor.
💡Tip 3: Use a charcoal grill for authentic smoky aroma.

Storage & Serving

Store leftover Satay in an airtight container in the refrigerator for up to 2 days. Reheat on a grill or in an oven for best texture. Peanut sauce should be stored separately.

Best served: Lunch or Snack