Strips of chicken, turkey or pork tenderloin can be frozen in marinade, which insulates against freezer burn. Then, when you need a quick meal to throw on the grill, they can be thawed. (Place bag in a bowl of warm water to speed things up.) These work as an appetizer or main course and are perfect for eating outdoors with no need for a knife and fork.
1–1 1/2 lb (454–680 g) skinless, boneless chicken or turkey breasts or thighs, or pork tenderloin
1/4 cup (60 mL) plain yogurt
2–4 tbsp (30-60 mL) juice of lemon or orange
2 tbsp (30 mL) canola or olive oil
1–2 sprigs of fresh rosemary or thyme
2 garlic cloves, peeled
SPECIAL EQUIPMENT: bamboo skewers
1. Cut the chicken into even strips and place them in a bowl or resealable bag; pour the yogurt, lemon juice and oil overtop.
2. Pull the leaves off the rosemary or thyme and put them on a chopping board with the garlic and a pinch of salt; finely chop it all together and add to the chicken mixture.
3. Stir to coat well, or seal the bag and squish it around to combine everything. Refrigerate for an hour or overnight.
4. When you’re ready to cook, soak bamboo skewers in water for at least 10 minutes. Thread the chicken strips onto the skewers, starting at the beginning of each piece, weaving back and forth in an S shape, and skewering the opposite end. Leave the chicken on one end, so that the other can be used as a handle.
5. Preheat your grill to high and cook for 2–3 minutes per side, until cooked through. Serve immediately.
Makes about 18 satays.
PER CHICKEN FINGER:
50 calories, 1 g fat (0.2 g saturated fat, 0.3 g polyunsaturated fat, 0.6 g monounsaturated fat), 9 g protein, 0.4 g carbohydrates, 22 mg cholesterol, 0 g fibre.