Chicken Satay Salad with Broccoli and Carrot
Makan Tengah Hari • Malaysia
How to Make Chicken Satay Salad with Broccoli and Carrot (Traditional & Healthy Version)
Chicken Satay Salad with Broccoli and Carrot is a vibrant Malaysian lunch dish that brings together the classic flavors of satay ayam (grilled chicken skewers) with a refreshing, modern salad twist. Inspired by Malaysia’s rich multicultural cuisine, this recipe features marinated chicken pieces, aromatic spices like serai (lemongrass) and kunyit (turmeric), and a medley of fresh local vegetables. The salad is tossed with a light peanut sauce, capturing the iconic satay flavor while keeping the dish nutritious and low in calories. This healthy take on chicken satay is popular among health-conscious Malaysians who want to enjoy the bold, spicy, and nutty notes of satay without the heaviness of rice or ketupat. Using everyday ingredients found in Malaysian markets, such as broccoli, carrot, and taugeh (bean sprouts), this salad is perfect for a quick lunch and showcases the harmony of Malay, Chinese, and Indian culinary influences. Its satisfying taste and nourishing ingredients make it a favorite for busy professionals and families looking for a wholesome meal.
Bahan-bahan(untuk 1 large salad bowl)
- 200g Skinless chicken breast (diced)
- 1 stalk Serai (lemongrass) (finely chopped)
- 1/2 tsp Kunyit (turmeric powder)
- 1 tsp Cili giling (chili paste)
- 1 cup Brokoli (broccoli) (cut into florets, blanched)
- 1 medium Carrot (julienned)
- 1/2 cup Taugeh (bean sprouts) (rinsed)
- 2 cloves Bawang putih (garlic) (minced)
- 2 tbsp Kacang tanah (peanuts) (roasted, crushed)
- 2 tbsp Low-fat yogurt (for peanut sauce)
- 1 tbsp Soy sauce (kicap masin) (reduced sodium)
- 1 tbsp Lime juice (freshly squeezed)
- 1 tsp Cooking oil (preferably canola or sunflower)
- 2 tbsp Fresh coriander (chopped, for garnish) - pilihan
Arahan
- 1
Marinate the diced chicken with serai, kunyit, cili giling, and half the minced bawang putih. Let it rest for at least 10 minutes to infuse the flavors.
10 minutes
Marinating longer (up to 30 minutes) enhances flavor and tenderness.
- 2
Heat 1 tsp of cooking oil in a non-stick pan. Grill the marinated chicken over medium heat until cooked through and slightly charred, about 7-8 minutes.
8 minutes
Do not overcrowd the pan for even browning.
- 3
Blanch brokoli florets in boiling water for 2 minutes, then immediately transfer to ice water to retain crunch and color.
3 minutes
Shocking in ice water keeps vegetables vibrant and crisp.
- 4
Prepare the peanut sauce: Mix crushed kacang tanah, low-fat yogurt, soy sauce, lime juice, and remaining bawang putih in a small bowl. Stir until well combined.
3 minutes
For extra creaminess, blend sauce ingredients together.
Kenapa hidangan ini sihat
This salad is a healthy lunch choice because it replaces traditional satay’s rich peanut sauce and accompanying rice with a lighter, yogurt-based dressing and fiber-rich vegetables. Low in saturated fat and high in protein, it helps manage weight and supports muscle maintenance. The natural ingredients and absence of deep frying make it suitable for those on calorie-conscious diets, while still delivering authentic Malaysian flavors.
This Chicken Satay Salad with Broccoli and Carrot is packed with lean protein from skinless chicken breast, high fiber from broccoli and carrot, and healthy fats from roasted peanuts. The use of low-fat yogurt instead of santan reduces saturated fat, making the salad heart-friendly. Broccoli and carrots provide vitamins A, C, and K, plus antioxidants and minerals that support immunity and digestive health. The light peanut sauce offers a boost of plant-based protein and magnesium.
Petua
- 💡Tip 1: Marinate chicken overnight for maximum flavor.
- 💡Tip 2: Use freshly roasted peanuts for the best aroma.
- 💡Tip 3: Blanch vegetables briefly to keep them crisp and colorful.
Penyimpanan & hidangan
Keep salad components and peanut sauce separate in airtight containers in the refrigerator for up to 2 days. Assemble and dress just before serving to preserve freshness and texture.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 320.0 kcal |
