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Chicken Satay Wraps


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Satays are small pieces of meat grilled on skewers – try these chicken satay wraps for a fun twist! These satays are broiled in the oven, but feel free to grill them as well. Make these wraps a few times and what once seemed complicated will soon become second nature.

Type of dish: Lunch
Equipment: Mortar and pestle, food processor or blender, baking dish or grill, saute pan
Servings: Makes 2 servings


For the Satay:

  • 12 eight inch bamboo skewers (soak in water for 30 mins before cooking)
  • 2 boneless, skinless chicken breasts or 3 -4 boneless, skinless thighs
  • 1/2 tsp whole or ground coriander seeds
  • 1/2 tsp turmeric
  • 1/2 tsp curry powder
  • 3 inch piece of lemongrass, thick and tough outer layers removed, sliced thinly and then minced (optional; omit if the ingredient is difficult to find)
  • 2 cloves garlic, peeled and sliced
  • 1 TB ginger, chopped
  • 2 TB chopped shallots
  • 1/2 cup coconut milk

For the Sauce:

  • 1 TB coconut oil
  • 1/4 cup chopped shallot
  • 3 cloves garlic, chopped
  • 1/2 inch ginger, peeled and chopped
  • 1/4 cup any nut butter or finely ground nuts…almond, cashew, pecan, etc…any nut or combintion of nuts (except peanuts)
  • 1/4 cup coconut milk
  • 1 TB fish sauce
  • 2 tsp red curry paste (I have used Mae Ploy brand)
  • 2 tsp lime juice

For the Cucumber Salad:

  • 1 cucumber, peeled and cut into small dice
  • 2 TB chopped fresh cilantro
  • 2 TB lime juice
  • 1/4 tsp salt or to taste
  • lettuce leaves (we used Bibb)


*NOTE: Soak the skewers in water 30 minutes before cooking the satay.

Marinate the Chicken:

  1. Cut the chicken into thin strips 1/4 inch thick, 1/2 to 1 inch wide, and 3 inches long. Place strips in a bowl.
  2. In a mortar and pestle, food processor, or blender, pound (or pulse) the coriander seeds (if using whole), then add the lemongrass, garlic, ginger, and shallots. Puree all into a paste. Add the turmeric powder, curry powder, and coriander (if using powder). Incorporate well, and stir in the fish sauce.
  3. If your mortar and pestle is large enough, add the coconut milk; otherwise, remove the paste to a bowl and stir in the coconut milk.
  4. This is your marinade. Pour it in the bowl with the chicken pieces and mix well to coat the chicken. Cover bowl and marinate refrigerated for an hour (or up to several hours).

To make the Sauce:

  1. Heat the coconut oil in a saucepan over medium low heat.
  2. Take the chopped shallot, garlic, and ginger and either put it in a mortar and pestle, grinding it to a paste; or put it back on the cutting board and mince it all as small as possible.
  3. Add the fine mince or paste of shallot, garlic, and ginger to the oil. Cook, stirring, for about 5 minutes, until fragrant.
  4. Whisk in the nut butter or finely ground nuts of choice. Whisk in the coconut milk, fish sauce, and red curry paste. Combine all until smooth in the saucepan.
  5. Continue cooking for 5 more minutes or so, stirring often to check if it is sticking to the bottom of the pan.
  6. Stir in 2 tsp lime juice, and the sauce is ready! Set the sauce aside off heat until ready to assemble wraps.

For the Salad:

  1. Combine diced cucumber, cilantro, lime juice, and salt in a mixing bowl. Stir well and set aside until ready to assemble wraps.

To Assemble Wraps:

  1. Take the soaked skewers and the marinated chicken. Thread the chicken lengthwise onto the skewers, weaving in and out every quarter to half inch. The skewer will be covered from its sharp tip to several inches from the bottom. You will be able to fit two, or possibly three, pieces of chicken per skewer.
  2. Normally satays are grilled for a couple of minutes per side, but here I will include instructions for cooking them in the broiler. Feel free to grill instead if you prefer.
  3. Preheat the oven to high broil with the rack 3 to 4 inches away from the broiler.
  4. Arrange the skewers on a baking dish with the bottom ends of the skewers resting up on the side of the dish.
  5. Broil the skewers for 4 minutes per side. Remove the baking dish of satay skewers from the oven and check to make sure they are cooked through.
  6. To make the wraps, arrange lettuces on your plate. Remove the chicken pieces from the skewers and place about 3 pieces per leaf wrap. Top each with a large spoonful of the nut sauce. Finally, cover each wrap with a large spoonful or two of the cucumber salad.


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Chris Kresser in kitchen
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  1. Thank you Mr. Kresser, for taking time to go on the UnderGround Wellness show. I appreciate the comments and information you provided and shared with all.

    In that interview, you spoke about the numerous benefits of cold water fish. You also mention the potential negative effects of mercury (offset by selenium levels present in wild fish), and PCBs + dioxins.

    I am currently reading Our Stolen Future and in it, multiple studies relate to the Great Lake fishes and their high levels of man-made chemicals. If I consider the arguments you gave in the interview with Sean, this should have little effects, however the studies revealed in the book show numerous negative effects on people and their 2nd and 3rd generation siblings (some physical illness, however the majority of the effects being hormonal). Moreover, the fishes studied did not include shark, whales, or tuna (not present in the Great Lakes).

    I want to consume large amounts of fish…I understood when you spoke about EPA, DHA, ALA and that only 5 or 6% of plant based omega 3 is converted to longer chain fatty acids…but I am very hesitant and not convinced that cold water smaller fish are safe…

    What to do?

    One other question if I may? (sorry for the long email), omega 3, being especially long chain omega 3 fatty acids are especially sensitive to light, and heat. Exposing the fatty acids to such conditions would render them rancid very quickly and lose most of their benefits? If this is the case, wouldnt cooking fish make the beneficial fats in question rancid? What would be the best way to consume fish? (in order to preserve the sensitive fats)?


  2. These seem much nicer than the ones offered on Food Network by Barefoot Contessa! I can’t wait to try them.
    On a side note – I tried to leave a Review for your Podcasts on iTunes but couldn’t find where to leave a review. I also only saw a few of the podcasts there – and the last one was from April. It could just be me – even though I’m computer literate, I’ve never found the iTunes site to be very intuitive.