Thai Chicken Patties & Healthy Peanut Satay Sauce (gf) + Healthy Meal Prep Tips

Thai chicken patties healthy peanut satay sauce

Lean and delicious Thai Chicken Patties are sure to be a hit. Topped with the addition of this Healthy Peanut Satay Sauce and you’re on to one rocking dish! Perfect to add to meal prep lunches, dinners, or into a light salad wrap for a quick meal on the go. Best of all it’s easy to whip up with minimal ingredients.

MEAL PREP TIPS

You guys may have noticed I’ve been loving meal prep recipes recently. My latest 15 min Asian Ginger Chilli Stir Fry meal prep recipe was such a hit, I figured you needed some more inspo! And if you haven’t already read it, I’ve dedicated a full post on all my meal prepping tips and tricks in my Meal Prep 101: The Ultimate How to Guide including how to create a healthy balanced meal.

Now that you are spending time and effort creating healthy meals, it’s important to consider the healthiest way to store your food and keep it fresh for longer. Here’s my 3 healthy food safety and storage tips:

1.Invest in glass or stainless steel containers

It’s taken me a while but I have finally completely ditched plastics in my kitchen to remove more harmful toxins from my life. Studies have shown that plastics (even BPA free) contain harmful endocrine disrupting chemicals that can leach into food. These chemicals can block, interfere with or mimic our bodies own hormones and increase oestrogen activity (in both men and women). This can alter our immune function and hormones including reproductive function and increase the risk of PCOS, endometriosis and other hormone imbalances. Plastics have also been linked to chronic disease, some cancers, autism and asthma.

In turn, reducing plastics from my life has reduced waste, which is significantly better for our environment. I’ve swapped out all plastic storage containers and cups, cling wrap, aluminum foil and plastic bags. Here’s a few easy swaps you can make at home to reduce plastics:

  • Swap plastic food storage containers → glass or stainless steel reusable containers (they last far longer than plastic reusable containers & pose no health risks)
  • Swap plastic bottles & protein shakers → reusable stainless steel bottles & shakers
  • Swap sandwich bags → use a stainless steel lunchbox
  • Swap plastic bags → material grocery bags
  • Swap coffee cups → reusable takeaway cups
  • Swap aluminum foil →  baking paper or better still, cook straight on your oven trays
  • Swap cling wrap → reusable beeswax wraps (by the way this keeps food fresher longer, particularly soft cheese!)

2.  Line your containers

When you pre-prepare veggies ready for your week ahead you’ve already got some on hand for quick mid-week dinners and are less likely to order takeaway. Wash and chop your veggies and store them in large glass containers in the fridge. To keep them fresher for longer air dry them thoroughly after washing, then line the bottom of your glass containers with a piece of paper towel to absorb moisture.

FYI – I don’t line the containers of my cooked/meal prepped meals – unnecessary & messy!

3. Food fridge storage times

Knowing how long your food will last can help you plan, prepare and avoid waste. Your fridge needs to be at 3-4ºC to avoid food spoilage by bacteria.

  • Meal prepped meals (most meals types except salad) > 3-4 days in the fridge. For meals that can be frozen, 3-4 weeks in the freezer
  • Salads > 1-3 days in the fridge (without dressing)
  • Fresh herbs > 3-4 days in the fridge
  • Fish and poultry > 3 days in the fridge
  • Meat > 3-5 days in the fridge
  • Eggs > up to 3 months in the fridge (it will float in water when its off)
  • Vegetables > varies from 1-4 weeks (leafy greens 1 week, cruciferous veg like broccoli and cauliflower is around 4 week

Chicken satay meal prep

Thai Chicken Patties & Healthy Peanut Satay Sauce (gf)

  • Servings: 4
  • Difficulty: easy
  • Print

Ingredients

Thai Chicken Patties

  • 500g chicken mince (organic/antibiotic free)
  • 1 carrot, grated
  • 1/4 cup coriander, chopped (loosely packed)
  • 1/2 red onion, finely diced
  • 1 tsp fresh grated ginger
  • 1/4 tsp iodised sea salt & cracked black pepper

Healthy Peanut Satay Sauce

  • 2 tbls crunchy natural peanut butter
  • 1 tsp tamari (gluten free soy sauce alternative)
  • 1 tsp coconut blossom sugar (I use this as it is slightly lower GI than raw sugar & has a unique subtle caramel/butterscotch flavour that adds depth. Alternative option – use stevia for sugar free alternative)
  • 1/4 red onion, finely diced
  • 1/2 small red chilli (optional)
  • 1/4 tsp fresh grated ginger
  • 1/2 lime, juice squeezed
  • 1/4 cup water (option – use coconut milk for a thicker/creamier alternative)
  • 1 tsp light EVOO or coconut oil for sauteing

Directions

  1. Prepare the chicken patties – Prepare all ingredients for chicken patties and combine well in a bowl.
  2. Divide into 10 even sized balls (approx 60g each / a little larger than golf ball size), and shape into patties. If preparing ahead of cooking, place in a glass or stainless steel container and into the fridge until ready to cook.
  3. Once ready to cook – heat a grill pan on medium-high heat and add 1 tablespoon EVOO.
  4. Place patties on the grill and lightly press down. Cover and cook for 3-5 mins until cooked half way and browned. Flip and continuing cooking the other side until cooked through.
  5. To make the peanut sauce – in a small saucepan saute red onion, chilli and ginger in the oil over low heat until well softened and onion is lightly browned.
  6. Turn off the heat. Add in coconut blossom sugar and a tablespoon water stir until sugar dissolves.
  7. Remove from the saucepan into a small bowl. Combine with remaining peanut satay ingredients and whisk until combined. If sauce beings to split, add a little more water or coconut milk and continuing whisking until smooth and the right sauce consistency.

♥ Tris

Thai chicken patties healthy peanut satay sauce

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3222987/
  2. http://www.lovefoodhatewaste.vic.gov.au/Love-your-food/Storage/Storage-dos-and-donts
Advertisements

Leave a Reply