Healthy Meals

Summer Satay Slaw With Grilled Chicken Thigh Burgers


We switched out the mayo and made a super-healthy, flavoursome satay sauce to mix in with fresh coleslaw and it was an absolute winner. The satay slaw is ultra-easy to make in batches so it’s great for meal prep, and it also makes the perfect accompaniment at a barbecue.


Ingredients


For the chicken:

✓ 4 chicken thighs (skin on)

✓ 1 lemon

✓ 1 clove garlic (finely chopped)

✓ 1 red chilli (finely chopped)

✓ Pinch salt and pepper

 

For the satay sauce:

✓ 2 tsp. Myprotein Coconpure coconut oil

✓ ½ white onion (finely chopped)

✓ 2 tsp. garlic paste (or 2 cloves finely chopped)

✓ 1 tbsp. brown sugar

✓ 150ml coconut milk (tinned)

✓ 150ml water

✓ ½ tsp. chilli flakes

✓ 1 tsp. soy sauce

✓ 2 tbsp. Myprotein Peanut Butter

 

For the slaw:

✓ 2 carrots (chopped into thin slices)

✓ ¼ red cabbage (chopped into thin slices)

✓ ¼ white cabbage (chopped into thin slices)

 

Extras:

✓ 4 wholemeal buns (go bunless to cut carbs)


Method


For the chicken thighs:

#1 Preheat the oven to 220°C or 200°C and place the thighs into a roasting tray skin-side up

#2 Squeeze over a little lemon juice and sprinkle the chilli, salt and pepper over, then bake for 30 mins until the skin is nice and crispy

Tip: To cook these guys on the barbeque, get it nice and hot and whack the chicken thighs on skin-side down for 10-15 minutes and leave them well alone (the crispier the better here). Turn and cook for a further 5-10 minutes and you’re good to go.

 

For the satay slaw:

#1 Whilst waiting for the chicken to cook, heat the coconut oil into a pan on a medium heat, then add the onions and fry for 2-3 minutes, stirring occasionally, and add the garlic paste and fry for a further 2 minutes

#2 Next, add the remaining satay ingredients, stir well and fry until thickened, about 5 minutes, stirring occasionally

#3 Remove from the heat and allow to cool a little before stirring through your slaw ingredients

 

Serve the sumptuous satay slaw over crispy chicken thighs in a toasted wholemeal bun for a delicious meal you don’t have to feel guilty about this summer.


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MACROS PER BURGER

Calories: 390          Protein: 22g          Fat: 18g          Carbs: 38g            

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow is our UKVRN Registered Associate Nutritionist – the UK’s register of competent and qualified nutrition professionals. She has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.


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