Low-fat satay marinade

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Serves: 4 (makes 100ml)
Time to make: 10 mins
Total cost: $2.37 / $0.59 per serve

  • 1 1/2 tablespoons reduced-fat crunchy peanut butter
  • 2 tablespoons mirin
  • 1 tablespoon reduced-salt soy sauce
  • 2 teaspoons finely grated ginger
  • 1 clove garlic, crushed
  • 1 teaspoon curry powder

Instructions

Step 1 Place all ingredients into a shallow non-metallic container, and stir until well combined. Add meat of your choice (eg. chicken breast or lamb), cover and refrigerate for at least 30 minutes before cooking.

Our version per serve (1 tablespoon)

224kJ/54cal
Protein 1.4g
Total fat 2.4g
Sat fat 0.4g
Carbs 5.9g
Sugars 2.9g
Fibre 0.2g
Sodium 246mg
Calcium 2mg
Iron 0.1mg

Original version per serve (1 tablespoon)

306kJ/73cal
Protein 1.2g
Total fat 5.1g
Sat fat 1.6g
Carbs 5.5g
Sugars 3.3g
Fibre 0.6g
Sodium 141mg
Calcium 8mg
Iron 0.6mg

Healthy hints for marinades

  • Use reduced-salt versions of Asian sauces
  • Reduce oil
  • Increase fresh citrus juices
  • Add extra flavour by adding more herbs and spices

We will be happy to hear your thoughts

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