Best Sheet Pan Asian Chicken (Satay Chicken)

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!

Jump to:

• 💖 Why This Recipe Works
• 🥚Ingredients for Chicken Satay
• 🌈 Substitutions and Variations
• 🔪How to Make Healthy Chicken Satay in the Oven
• How To Make Sure The Vegetables Aren't Crunchy?
• More Easy Asian Recipes
• 👩‍🍳 Expert Tips
• 💭 FAQs
• 💖 Serving Suggestions
• 🍜 Related Recipes
• Thai Chicken Weight Watchers Recipe

🥚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.

🌈 Substitutions and Variations

• Protein Options: Swap chicken breasts for boneless, skinless chicken thighs for a juicier bite.​
• Vegetable Mix: Incorporate additional veggies like zucchini, snap peas, or baby corn to enhance the dish.​
• Spice Level: Adjust the heat by modifying the amount of Thai chili sauce or adding fresh chilies according to your preference.​
• Nut-Free Alternative: If allergic to peanuts, use almond butter or sunflower seed butter in the sauce.​

🔪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!!

T 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:

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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

💭 FAQs