Chicken Satay with Peanut Sauce
Tender grilled chicken threaded on skewers with warm spices and a silky peanut sauce. A remission recipe—best saved for when your gut can handle smooth nut butters and richer flavors.
Chicken Satay with Peanut Sauce
Tender grilled chicken threaded on skewers with warm spices and a silky peanut sauce. A remission recipe—best saved for when your gut can handle smooth nut butters and richer flavors.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Chicken
Peanut Sauce
Instructions
In a medium bowl, whisk together garlic-infused oil, tamari, cumin, coriander, and turmeric until the spices are evenly distributed.
Equipment: medium bowl, whiskAdd chicken strips to the marinade and toss to coat thoroughly. Cover and refrigerate for at least 20 minutes, or up to 4 hours for deeper flavor.
Tip: Up to 4 hours marinating time develops deeper flavorWhile the chicken marinates, make the peanut sauce. In a small bowl, whisk together peanut butter, coconut milk, tamari, lime juice, maple syrup, and minced ginger (if using) until smooth.
Equipment: small bowl, whiskAdd water 1 tablespoon at a time, whisking after each addition, until the sauce reaches a pourable but thick consistency.
Tip: The sauce should coat the back of a spoon without running off immediatelyThread the marinated chicken strips onto soaked wooden skewers, weaving the chicken in an S-shape so it lies flat against the grill.
Tip: Weaving the chicken in an S-shape prevents spinning and ensures even cookingPreheat your grill or grill pan over medium-high heat until it's hot enough that water droplets sizzle on contact.
medium-high heatEquipment: grill or grill panPlace the skewers on the grill and cook for 4-5 minutes per side, until you see distinct char marks and the chicken reaches an internal temperature of 165°F (74°C). The chicken should be golden with slight charring at the edges.
165°F (74°C)Transfer skewers to a serving platter and serve immediately with the peanut sauce on the side for dipping.
Notes
Storage
Refrigerate cooked skewers in an airtight container for up to 3 days. Store peanut sauce separately in a sealed jar for up to 5 days. Reheat chicken gently in a 325°F (165°C) oven for 8-10 minutes to prevent drying out.
Low-FODMAP garlic flavor
Garlic-infused oil provides all the garlic flavor without the fructans—these are water-soluble but not fat-soluble. Make sure your store-bought oil doesn't contain garlic chunks or powder, which would add FODMAPs back in.
Smooth peanut butter only
Chunky peanut butter contains whole peanut pieces that can mechanically irritate the digestive tract. Stick with smooth, natural peanut butter without added sugars or hydrogenated oils.
Nut-free alternative
Substitute sunflower seed butter for a nut-free version that maintains similar texture and richness. Tahini also works but adds a slightly bitter note—balance with extra maple syrup.
Oven alternative
No grill? Bake the skewers on a parchment-lined baking sheet at 425°F (220°C) for 18-20 minutes, flipping halfway through.
Flat skewers work best
Metal or bamboo flat skewers prevent the chicken from spinning when you flip them, making grilling easier and ensuring even cooking.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
