Make your own Peanut Satay Sauce

My youngest is going through a peanut butter and strawberry jam phase. So I was inspired to revive an old favourite when I saw fresh calamari rings (if not much else currently) in the supermarket deli section. It was the end of a long workday, I was tired and I needed something quick and easy. Many of my clients have told me they don’t know how to cook fresh squid or calamari, so they don’t buy them. That’s a shame because they are super affordable, extremely low fat, low kilojoule/calorie, high-quality protein options.

100g of squid contains just 385kJ/92 calories, 500mg of Omega 3s, and is a good source of potassium, phosphorus, selenium, copper and vitamin B12. Best of all, kids tend to like squid and calamari because of their mild flavour. If you cook them right, they are super tender. If not, it’s like trying to eat rubber. Here’s the best part: squid can be a bit finicky, but you can boil calamari in its own juices (rinse under water, stick in a saucepan) for 2-3 minutes max and it’s ready to eat. I like to put the lid on in between stirring (so it doesn’t stick) to speed up the process, and once the calamari has turned an even and creamy/milky colour, it’s done! Just drain it, put it on a chopping board and chop it into smaller pieces. Anyone that’s tried to cut raw calamari will tell you it’s a lot easier after it’s cooked.

The nicest satay sauces I have eaten have always been homemade. If I have time and the ingredients, I like to process/blitz the peanuts myself, it makes the cooking process less ‘sticky’ than when using peanut butter. I have had this recipe for years and tweaked it for my daughter when she was on the Low FODMAP diet. Unfortunately, I’ve had to remove the coconut milk and replace it with water, as my youngest does not like coconut. I know, I don’t get it either.

The whole meal (Satay calamari + mixed veg on brown rice) was ready in just 30 minutes. I always use a pressure cooker to cook rice and the microwave for frozen mixed veg. It isn’t just that these devices save time, but also nutrients. If you’re looking for a quick but nutritious meal that is a little different, look no further. It received approval from my fussy teenagers, so it must be alright! There are alternative protein suggestions at the bottom of the sauce recipe for vegans/vegetarians and those that don’t like seafood. You can make your own peanut satay sauce a couple of days ahead (e.g. on the weekend if doing food prep) and keep it in the fridge.

5-minute Peanut Satay Sauce

Ingredients:

¾ cup crunchy peanut butter (or process 1 cup unsalted peanuts)
4 tablespoons chopped spring onion (green part only if low FODMAP)
3-4 cloves or 2 tablespoons minced garlic (or garlic chives if low FODMAP)
2 tablespoons olive oil
2 tablespoons sweet chilli sauce
2 tablespoons salt-reduced soy sauce (omit if you end up using salted peanuts)
1 tablespoon brown sugar or equivalent sweetener
1 cup Lite Coconut Milk OR water

Method:

If using whole peanuts, process these first.
Place olive oil in pan on medium heat. Once oil is heated through, add spring onion and garlic and saute for ~1 minute.
Add sweet chilli, soy (if using) and brown sugar (or sweetener), mix well and saute for another ~1 minute. Keep stirring so the sugar and sweet chilli sauce don’t stick to the bottom.
Add the peanuts or peanut better, mix well and cook for another ~1 minute, stirring constantly.
Start slowly adding the coconut milk (or water) while turning the heat up a little (around the ¾ mark). Bring sauce to the boil and then turn down to a simmer for ~2 minutes, stirring constantly.

Makes a sufficient amount to coat ~500g of (raw) protein + mixed veg. Mix well and serve on a bed of brown rice for a delicious and nutritious meal.

Some protein suggestions based on your dietary pattern:

Chicken, beef or veal
Pescatarian: Firm white fish, calamari rings, squid
Vegan/Vegetarian: Canned chick peas, jackfruit, tofu, seitan, TVP, alternative meat/chicken/fish strips made from soy and/or pea protein

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