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Quick & Healthy Recipe: Spicy & Decadent Satay Marinade

Posted Jan 17 2010 10:00pm

peanut-sauce-lrgThis delicious Thai-inspired marinade is extremely easy to make and imparts wonderful flavors.

Although traditionally paired with chicken, I have only had this marinade with tofu and tempeh, where it works wonderfully!

Don’t let the long ingredient list dissuade you — preparation is super quick.

YIELDS: 1 cup (4 servings)


2 Tablespoons apple cider vinegar
1 Tablespoon soy sauce or tamari
1/4 cup + 2 Tablespoons nut butter (peanut, almond, or cashew; natural and unsalted recommended)
2 Tablespoons canned coconut milk
2 medium garlic cloves
1 Tablespoon dried ginger
2 Tablespoons cilantro, chopped
2 teaspoons Thai chili peppers, chopped
1/2 teaspoon ground black pepper
1/4 cup basil leaves
2 teaspoons chili powder OR cayenne pepper
1/4 teaspoon cumin
2 teaspoons honey or agave nectar
2 Tablespoons lime juice
1 Tablespoon toasted sesame oil
5 teaspoons water


Combine all ingredients in a food processor or blender and process until evenly combined.

To get optimal flavors, marinade food for at least 4 hours, covered, in refrigerator.


198 calories
5 grams saturated fat (see note, below)
300 milligrams sodium
2 grams added sugar

Excellent Source of: Manganese, monounsaturated fat, niacin

Good Source of: Magnesium, vitamin B6, vitamin E

NOTE: The saturated fats in this recipe come exclusively from the nut butter and coconut milk. Coconuts’ saturated fat is less atherogenic than that of full-fat dairy. Additionally, if using peanut or almond butter, their saturated fats are packaged along with extremely heart-healthy monounsaturated fats.

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