High proteinHigh carb

Peanut Chicken Skewers

Thread it loosely so the heat gets between the pieces.

30 min Serves 1 Grill, Stove, Saucepan

Per serving

1046

kcal

95.1 g

protein

75.3 g

carbs

39.9 g

fat

9.1 g protein per 100 kcal · 4 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Chicken breast250 g
  • Peanut butter40 g
  • Soy sauce20 g
  • White rice, dry weight80 g
  • Olive oil10 g
  • Chilli(optional)8 g
  • Lime(optional)15 g

Method

  1. 1Cube the chicken and grill, turning, about 12 minutes until charred at the edges.
  2. 2Loosen the peanut butter with soy and hot water into a sauce.
  3. 3Over rice, sauce spooned across.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Cooking riceShow

Two easy ways: boil it like pasta (hardest to get wrong), or the absorption method (fluffier).

  1. Rinse it in a sieve under the cold tap until the water runs mostly clear.
  2. Like pasta: boil in lots of salted water, 10–12 minutes for white rice (brown takes 25–30), tasting until tender, then drain.
  3. Absorption: 1 mug of rice to 1½ mugs of water and a pinch of salt. Boil uncovered until the water drops below the rice and small holes appear, then lid on, lowest heat, 12–15 minutes. Don't lift the lid.
  4. Take it off the heat and leave it covered for 5–10 minutes, then fluff it up with a fork.

Ready when: Each grain is soft all the way through, with no chalky white centre.

Cutting raw chicken into piecesShow

Pieces the same size cook in the same time — which is how you avoid some being dry and others raw.

  1. Use a separate board for raw meat if you have one. Don't rinse the chicken.
  2. Trim off any white stringy bits or fat.
  3. Strips: slice across the breast about 1 cm thick. Cubes: cut strips about 2–2.5 cm wide, then cut across them.
  4. Afterwards, wash the board, knife and your hands in hot soapy water before touching anything else.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.