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Food & Nutrition

Dinner Tonight, Lunch Tomorrow!

Get ready for meals that do double duty. Put these low-fat, high-flavor recipes on the table in the evening, then brown-bag the leftovers for the kids’ and your next-day lunches.

Excerpted from The Essential Low Fat Cookbook: Good Healthy Eating for Every Day by Antony Worrall.

Edited by Jennifer Perillo
related:
Grill Crazy!
Make-Ahead Meals
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Chicken Satay with Cucumber Relish

Makes 15 sticks • Prep Time 15 minutes, plus 1 to 24 hours marinating time • Cook Time 13 to 14 minutes

Chicken fingers are a perennial kid favorite, and these super satays are likewise sure to be a hit. No frying means they’re healthier, and the flavorful marinade and relish mean Mom and Dad will love them, too. Prep the chicken the night before for an even quicker meal when you walk in the door after work.

Lunchbox Note:
These kebabs are great cold, making the leftovers an easy lunch option. Just remove the chicken from the skewers before packing it up. Store-bought peanut dipping sauce makes for fun pairing.

Satay
½ cup light coconut milk
2 tablespoons honey
1 tablespoon light soy sauce
4 tablespoons finely chopped cilantro
4 garlic cloves, mashed to a paste with a small amount of sea salt
1 teaspoon grated fresh ginger
½ teaspoon ground turmeric
½ teaspoon hot curry paste (optional)
11 ounces skinless chicken breast, cut into 15 long, thin strips
15 presoaked wooden skewers
Lime wedges for serving

Relish
¾ cup rice wine vinegar or
cider vinegar
6 tablespoons honey
1 cucumber, peeled, seeded
and finely diced
2 teaspoons tamarind paste
3 tablespoons finely chopped cilantro
1 teaspoon finely chopped mint
2 mild red peppers, seeded and very finely sliced on the diagonal
1 teaspoon grated fresh ginger

1. To make the satay, add all ingredients except chicken and lime wedges to a bowl and stir to combine. Add chicken and toss until the meat is fully coated. Cover the bowl and place in the refrigerator 1 hour or up to 24 hours to marinate.

2. Meanwhile, to make the relish, bring vinegar and honey to a boil in a small saucepan. Reduce the heat to medium-low and cook 10 minutes. Pour into a bowl, let cool, then fold in remaining ingredients. This may be done up to an hour ahead.

3. When ready to cook, preheat the broiler. Weave 1 strip of chicken onto each skewer. Place the skewers on a very lightly oiled rimmed baking sheet. Place under the broiler and cook 3 to 4 minutes on each side. Serve with the relish and lime wedges.

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