An easy, nutritious meal you can make ahead and freeze in portions. Contains protein, good fats, healthy carbohydrates and lots of veggies giving you a well balanced, delicious meal.

Serves: 4


500g chicken breast, cut into bite sized pieces
1 tbsp. coconut oil
1 garlic clove, crushed
3/4 cup crunchy peanut butter
½ cup chicken stock
1 tbsp. soy sauce
1 tbsp. lime juice
1 onion, diced
1 packet of frozen Asian style vegetables
Freshly ground pepper to taste
1 packet of microwave brown rice (serves 4)


Heat coconut oil over medium heat and cook chicken for approximately 10 minutes (or until cooked through). Remove chicken from heat and keep aside.

Add garlic and onion to pan and fry for 2 minutes.

Reduce heat to low and add peanut butter, soy sauce, lime juice and stock.

Stir until all melts together to form a sauce. If sauce gets too thick add a bit more water.

Remove from heat (I add to same bowl as chicken is waiting in).

Increase heat in frying pan to medium and add all vegetables. Steam for approximately 5-10 minutes (depending on how crispy you like your vegetables).

Add chicken and satay sauce to pan and mix through. Add as much pepper as you wish at this stage (I like lots!).

Heat for 5 minutes and serve.

Serve on top of cooked brown rice.

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Kasey Boorman

Bachelor of Health Science (Nutrition)

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