Embark on a culinary adventure with our Sheet Pan Asian Chicken – a wholesome and flavorful twist on the classic Chicken Satay, perfect for your Weight Watchers journey! With a delectable peanut sauce that takes this dish to the next level, each serving is a mere 5 points. Packed with vibrant vegetables, this easy sheet pan meal not only satisfies your taste buds but also aligns seamlessly with your wellness goals. Get ready to savor the fusion of Asian-inspired flavors in this guilt-free delight that’s set to become your new favorite in the world of healthy eating!
Why You’ll Love This. Recipe
- Healthy Indulgence: This Weight Watchers Sweet Pan Asian Chicken with Peanut Satay recipe offers a guilt-free indulgence, allowing you to enjoy the delicious flavors of Asian cuisine without compromising your health goals.
- Easy Preparation: With straightforward instructions and readily available ingredients, this recipe ensures a hassle-free cooking experience. Perfect for busy individuals or those new to the kitchen, it’s a simple yet satisfying dish.
- Balanced and Flavorful: The combination of sweet and savory notes in the Asian chicken, paired with the rich and nutty peanut satay sauce, creates a well-balanced and flavorful meal that caters to your taste buds while supporting a balanced diet.
Ingredients for Chicken Satay
This baked chicken satay recipe makes four servings at 5 Weight Watchers points per serving.
- Boneless, Skinless Thin Sliced Chicken Breasts (4-5 pieces): Lean and tender chicken breasts serve as the protein base, ready to absorb rich flavors from the marinade.
- Salt and Black Pepper (to taste): Seasoning enhances the overall taste, bringing out natural flavors for a well-balanced profile.
- Thai Chili Sauce: Adds a burst of vibrant and authentic Southeast Asian flavor, offering the perfect balance of sweetness and heat.
- Fresh Limes (Juiced): Zesty and citrusy, fresh lime juice brightens the marinade, elevating the overall freshness of the dish.
- Soy Sauce: A staple in Asian cuisine, soy sauce provides a savory and salty umami flavor, enhancing the depth of taste.
- Peanut Butter: Creamy peanut butter adds a rich and nutty dimension to the satay sauce, creating a velvety texture.
- Grated Ginger: Freshly grated ginger introduces a warm and aromatic element, infusing the dish with a hint of spice.
- Garlic (Minced): Minced garlic brings pungent and savory essence, enhancing the satay sauce with robust flavor.
- Bell Peppers (Red and Orange, stemmed and chopped): Colorful bell peppers add sweetness and crisp texture, balancing the richness of the sauce.
- Broccoli (Separated into Florets): Hearty and nutritious, broccoli absorbs flavors while maintaining a satisfying crunch.
- Snow Peas: Tender and sweet snap peas bring a delightful crunch, complementing other vegetables.
- Carrots (Sliced Round): Sliced carrots introduce natural sweetness and vibrant color.
- Onion (Diced): Diced onions add a savory and aromatic flavor, enhancing depth and providing a satisfying bite.
- Olive Oil: Serves as the cooking medium, providing a light and healthy base for sautéing.
- Lime Wheels (to top): Serve as a visually appealing garnish, adding a final touch of citrusy freshness.
- Peanuts (Chopped): Chopped peanuts bring a delightful crunch and nuttiness, elevating texture.
- Fresh Cilantro: Fragrant and vibrant, fresh cilantro adds a burst of freshness to the finished dish and enhances overall presentation.
How to Make Healthy Chicken Satay in the Oven
1. Preheat the oven to 400°F.
2. Place the chicken in a large, seal-able plastic bag.
3. In a bowl, add the sweet Thai chili sauce, lime juice, soy sauce, peanut butter, ginger, and garlic.
4. Stir to combine.
5. Pour ¾ of the sauce into the seal-able bag with the chicken.
6. Shake the bag and make sure to cover the chicken to marinate for 2 hours.
7. Remove the chicken from the bag and place the chicken on a parchment-covered sheet pan.
8. In a large bowl, add the peppers, broccoli, snow peas, carrots, and onion.
9. Add the olive oil and the rest of the Thai peanut sauce.
10. Season everything with salt and pepper.
11. Place the vegetables around the chicken and top with lime wheels.
12. Bake for 20 minutes, or until chicken is cooked.
13. Make sure the vegetables are tender.
14. Sprinkle the dish with the crushed peanuts.
15. Top with cilantro.
Serve as is for 5 points or serve with rice and count the extra points! Enjoy!!
Tips And Tricks
- Marinate Thoroughly: For enhanced flavor and tenderness, marinate the chicken for several hours or overnight.
- Preheat the Pan: Ensure a good sear and even cooking by preheating the baking sheet in the oven before adding ingredients.
- Uniform Cutting: Cut chicken and vegetables into uniform sizes to ensure consistent cooking.
- Strategic Arrangement: Avoid overcrowding the pan to allow for proper roasting instead of steaming.
- Garnish and Serve: Finish by garnishing with fresh herbs and serving with complementary sides for a well-balanced meal.
How to Store, Reheat and Freeze Satay Chicken
To maintain the flavor and texture of your satay chicken, it’s crucial to follow proper storage, reheating, and freezing procedures. Once cooled to room temperature, promptly refrigerate any leftover satay chicken in an airtight container, aiming to consume it within 3-4 days.
When reheating, use an oven or toaster oven at a low to medium temperature for optimal moisture retention, or opt for the microwave with intermittent stirring and covering with a damp paper towel. For freezing, cool the satay chicken completely, portion it into airtight containers or heavy-duty freezer bags, and clearly label with the date before freezing.
While satay chicken can be frozen for 2-3 months, it’s recommended to enjoy it within the first month for the best taste and texture. When defrosting, employ the refrigerator for a gradual thaw, the microwave for a quicker process, or cook it directly if reheating immediately, adjusting the cooking time accordingly.
Substitutions
Feel free to customize your satay chicken recipe with these substitutions:
- Chicken Thighs Instead of Breasts: Swap boneless, skinless chicken thighs for breasts. Thighs are often juicier and more flavorful, adding a different richness to the dish.
- Stir Fry Sauce: If you prefer a stir fry sauce over traditional satay sauce, make the switch. Look for a pre-made stir fry sauce at your local grocery store or make a simple one at home with soy sauce or hoisin sauce, garlic, ginger, and a touch of honey or brown sugar.
- Adjust cooking times accordingly, as thighs may take slightly longer to cook than breasts. Ensure they reach a safe internal temperature of 165°F (74°C).
- Experiment with different stir fry sauce flavors to suit your taste, such as teriyaki, hoisin, or a combination of soy and oyster sauce.
Remember to taste and adjust the seasonings as you go, ensuring the final dish aligns with your preferences. Enjoy your personalized satay chicken with these delightful substitutions!
What To Serve With Satay Chicken?
Here’s a quick and simple list of items you can serve with satay chicken:
- Steamed Rice: Whether it’s jasmine rice, basmati rice, or brown rice, a side of steamed rice complements the flavorful satay chicken.
- Noodles: Serve satay chicken over rice noodles or egg noodles for a delicious and filling meal.
- Quinoa: For a nutritious and protein-packed option, pair satay chicken with quinoa.
- Cauliflower Rice: A low-carb alternative, cauliflower rice is a light and flavorful option to accompany satay chicken.
- Asian Slaw: A refreshing and crunchy Asian slaw with a sesame dressing provides a delightful contrast to the richness of the satay.
- Stir-Fried Vegetables: Serve the satay chicken alongside a medley of stir-fried vegetables for a complete and balanced meal.
- Grilled Vegetables: Fire up the grill and prepare a side of grilled vegetables, such as zucchini, bell peppers, and asparagus, to complement the satay.
- Fresh Salad: A simple green salad with a light vinaigrette adds a refreshing element to the meal.
- Fried Rice: Whip up a quick and easy batch of fried rice with vegetables to accompany the satay chicken.
- Pita or Naan Bread: Enjoy satay chicken wrapped in warm pita or served alongside soft naan bread for a fusion twist.
Frequently Asked Questions
Is Chicken Satay Healthy?
Chicken satay is a popular Southeast Asian dish. The chicken is marinated in spices and it’s often served on skewers with a peanut sauce or a spicy dipping sauce.
If you order chicken satay as take-out, the nutritional value can vary. The marinade at a restaurant might be high in oil, sugar and sodium. That’s why this Weight Watchers chicken satay is such a good choice to make at home!
Chicken is a good source of protein, and this healthy chicken satay recipe is baked in the oven with lots of healthy vegetables and a minimum amount of oil.
Sticking to a diet can be hard to do, especially if you eat the same thing day in and day out. What I love about Weight Watchers is that there are so many recipes I can choose from that allow me to stick to my diet. Thai chicken satay definitely fits this category!
Can I Use Sesame Oil?
Yes, you can substitute sesame oil for olive oil in this recipe, but keep in mind that sesame oil has a strong, distinct flavor. It will impart a nutty and aromatic taste to the dish, which can enhance the overall Asian-inspired profile. Adjust the quantity based on your preference, as sesame oil tends to have a more potent flavor compared to olive oil.
Do I Have To Use A Baking Sheet?
chicken recipe, you can still prepare the dish using an alternative if needed. The primary purpose of using a baking sheet is to ensure even cooking and easy cleanup. If you don’t have a baking sheet, you can use a roasting pan or a shallow baking dish as a substitute. Just be sure to adjust the cooking time accordingly and keep an eye on the dish to prevent burning or uneven cooking.
Using a baking sheet with sides (rimmed) is preferable to contain any juices or sauce, but improvising with what you have available is absolutely fine. Just ensure that the pan or dish you choose is oven-safe and can accommodate the ingredients without overcrowding for optimal results.
How To Make Sure The Vegetables Aren’t Crunchy?
To ensure that the vegetables in your satay chicken stir fry are not overly crunchy and achieve the desired level of tenderness, consider the following tips:
- Prep Uniformly: Cut the vegetables into uniform sizes to promote even cooking. This ensures that all pieces cook at a similar rate, preventing some from being undercooked while others become too soft.
- Blanch or Parboil Dense Vegetables: If you’re using denser vegetables like broccoli or carrots, consider blanching or parboiling them for a brief period before adding them to the stir fry. This pre-cooking step helps soften the vegetables and reduces the overall stir fry cooking time.
- Adjust Cooking Times: Add vegetables to the stir fry based on their cooking times. For example, add quicker-cooking vegetables like bell peppers and snow peas later in the process to avoid overcooking.
- Stir Fry in Batches: If your pan is overcrowded, vegetables may steam rather than stir fry, resulting in a crunchy texture. Cook in smaller batches, allowing each batch to have ample space for direct contact with the heat.
- Use High Heat: Ensure your pan is hot before adding the vegetables. High heat helps achieve a quick sear, sealing in moisture and preventing the vegetables from becoming overly crunchy.
- Cover and Steam: Towards the end of cooking, you can cover the stir fry with a lid for a short time. This helps create some steam, contributing to the overall tenderness of the vegetables.
- Add Moisture: Consider adding a tablespoon or two of water or chicken broth to the stir fry if you notice the vegetables becoming too dry. This creates steam and helps soften them.
- Test for Doneness: Periodically test the vegetables for doneness by sampling a piece. They should be tender but still have a slight crispness. Avoid overcooking, as vegetables can turn mushy.
More Easy Asian Recipes
If you love this easy weeknight meal, you may also enjoy the following:
- Weight Watchers Chicken Fajitas
- Pasta Salad with Feta and Cilantro
- Deviled Eggs with Shrimp
- Beef Stew in the Slow Cooker
- Weight Watchers Pancakes
Thai Chicken Weight Watchers Recipe
Ingredients
- 4-5 boneless skinless thin sliced chicken breasts
- Salt and black pepper to taste
- ½ cup Thai chili sauce
- 2 fresh limes juiced
- ¼ cup soy sauce
- 3 tablespoon peanut butter
- 1 tablespoon grated ginger
- 1 tablespoon garlic minced
- 2 bell peppers red and orange, stemmed and chopped
- 1 cup broccoli separated into florets
- 2 cups snow peas
- 1 cup carrots sliced round
- ½ onion diced
- 2 tablespoon olive oil .
- Lime wheels to top
- ¼ cup peanuts chopped .
- Fresh cilantro
Instructions
- 1. Preheat the oven to 400°F.2. Place the chicken in a large, seal-able plastic bag.3. In a bowl, add the sweet Thai chili sauce, lime juice, soy sauce, peanut butter, ginger, and garlic.4. Stir to combine.5. Pour ¾ of the sauce into the seal-able bag with the chicken.6. Shake the bag and make sure to cover the chicken to marinate for 2 hours.7. Remove the chicken from the bag and place the chicken on a parchment covered baking sheet.8. In a large bowl, add the peppers, broccoli, snow peas, carrots, and onion.9. Add the olive oil and the rest of the Thai peanut sauce.10. Season everything with salt and pepper.11. Place the vegetables around the chicken and top with lime wheels.12. Bake for 20 minutes, or until chicken is cooked.13. Make sure the vegetables are tender.14. Sprinkle the dish with the crushed peanuts15. Top with cilantro.Serve as is for 5 points or serve with rice and count the extra points!
Nutrition
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