Craving a quick, easy, and insanely delicious meal that’ll be a hit with your loved ones — and your bones? This satay chicken bowl recipe checks all the boxes.
Inspired by one of Southeast Asia’s most famous dishes, this colorful beauty will bring ALL the vibrant flavors to your weeknight dinner table. Imagine succulent, pan seared chicken thighs piled high above a bed of fluffy jasmine rice — then loaded with lots of fresh veggies.
And the finishing touch? A rich, addictive peanut dressing everyone will go nuts for. It’s the star of this show!
Of course, the rice, chicken, and veggies give you a fantastic mix of protein and nutrients. But one ingredient kicks the bone health benefits to another level. Nutritional yeast.
Not only is it packed with bone boosting protein, it also contains several bone supporting minerals including zinc and selenium.
This delectable dish delivers on every level. It’s bone-healthy. It’s easy. And it’s oh so delicious. Plus, it only takes 10 minutes to cook. Who could ask for more?
Delicious Satay Inspired Chicken Bowl
Ingredients
- 2 cups rice cooked and cooled
- 4 (3 oz) boneless, skinless chicken thighs
- 1 tbsp avocado oil
- 2 cups spinach
- 1 large red pepper thinly sliced
- 2 mini cucumbers thinly sliced
- 1 large carrot peeled and shredded
- 2 scallions cut on the bias
- cilantro optional
- cashews optional
- salt and pepper to taste
Dressing:
- 1/4 cup nutritional yeast flakes
- 1 tbsp peanut butter
- 3 tbsp water
- 2 tbsp tamari
- 1 tbsp apple cider vinegar
- 1 tbsp lime juice freshly squeezed
- 1 clove garlic minced
- 1 tsp ginger minced
- 1 tsp lemongrass minced
- 1/2 cup avocado oil
Instructions
- Heat avocado oil in a skillet, over medium high heat.
- Pat chicken thighs dry and season with salt and pepper. Add to skillet and cook for 4-5 minutes on each side, flipping only once to achieve a crispy sear and maintain moisture in the meat.
- Remove the chicken from the pan, allowing to cool before slicing.
- Combine nutritional yeast, peanut butter, water, tamari, apple cider vinegar, lime juice, garlic, ginger, and lemongrass in a blender on medium speed. Add oil in a steady stream to allow to emulsify.
- Layer rice, chicken thighs, and vegetables into bowls.
- Garnish with scallions, cilantro, cashews, and serve with dressing!
Nutrition
Amazing Bone Health Benefits of Nutritional Yeast
Nutritional yeast, AKA “nooch,” is an inactive type of yeast made from beet molasses and sugarcane.
It brings several bone supporting minerals to the table including:
- Selenium
- Zinc
- Manganese
- Magnesium
Oh, and the goodness of nooch doesn’t stop there. It’s one of the few vegan options that can call itself a complete protein.
That’s because it has all nine essential amino acids that animal proteins do. In fact, 1.5 tablespoons have eight grams of protein — whereas a little old egg only has six.
And when it comes to your bones, protein is very important.
You see, protein makes up roughly one-third of your bone mass1 (the amount of protein your bones contain). It also makes up half of your bone volume (the amount of space protein takes up).
So your bones crave protein. And thanks to the nooch and tender chicken thighs in this easy, mouthwatering recipe, they’ll get plenty of it.
Satay Chicken Bowl Recipe Takeaways
If you’re in the mood for something new and exotic but don’t want to compromise your bone health, this satay chicken bowl is the perfect meal.
Packed with bone-protective proteins and minerals, this flavorful dish will keep your bones and taste buds happy. Plus, it’s gluten-and dairy-free.
So enjoy this tangy, savory treat as much as you like. And rest easy knowing you’re taking good care of your bones at the same time.
I’d love to hear what you think about the recipe. So don’t forget to leave a comment and let me know how you enjoyed it!
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FAQ
What is chicken satay made of?
It’s made with chicken, lemongrass, garlic, fresh ginger, salt, and pepper — all coated in a divinely delicious peanut sauce. So it’s the perfect blend of sweet and salty flavors — a true love story.
What can I use instead of peanuts in satay sauce?
If you or any of your dinner guests have nut allergies, just replace peanut butter with tahini (ground sesame butter) to create delicious nut-free satay sauce.
What does nutritional yeast do for you?
In addition to having loads of bone boosting protein and minerals, it supports your immune system. Plus, it promotes healthy nails, skin, and hair.
References
1. Robert P Heaney, Donald K Layman, “Amount and type of protein influences bone health,” The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1567S–1570S. https://academic.oup.com/ajcn/article/87/5/1567S/4650438
Lisa
March 16, 2023 , 5:42 pmWhere is the best place to get the non fortified nutritious yeast?