Tarragon chicken with creamy white beans
Tender chicken in a creamy white bean sauce with fresh tarragon.
About 30 min · 375 kcal · 43 g protein per serving
One pan
Chicken satay skewers with peanut sauce
Grilled chicken skewers with a ginger peanut sauce and cucumber.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm chicken strips cook through in 10 to 12 minutes under a hot grill
- Photograph the finished plate
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 515 kcal
- per serving
- Protein
- 43 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains gluten, peanuts, soya. Check the labels on packaged ingredients:
- peanut butter. Most peanut butter contains added salt, and some contains palm oil or sugar; this figure is for the unsalted kind.
- soy sauce. Most soy sauce contains wheat. Tamari is the usual wheat-free alternative; check the label.
Cooking steps
If you are using wooden skewers, put them in water to soak now. Cook the rice.
Cut the chicken into long strips, thread them onto the skewers in a loose S shape and brush with the oil.
Cook under a hot grill or on a griddle pan, turning every 3 minutes, for 10 to 12 minutes.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
Meanwhile whisk the peanut butter with the soy sauce, lime juice, grated ginger and crushed garlic, adding hot water a spoonful at a time until it pours from the whisk.
Serve the skewers with the rice, the cucumber cut into batons, and the sauce spooned over or alongside.
The useful detail
Soak wooden skewers in water before the chicken goes on. Dry, the exposed ends catch and burn through long before the meat in the middle is cooked.
Make it work for you
One serving is Half the skewers with half the rice and sauce. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Firm tofu instead of chicken
Press it hard first and handle it gently on the skewer.
Per serving: about 35 kcal more, about 8 g less protein, about 9 g more fat.
Allergens: Adds soya.
Tahini instead of peanut butter
Thinner and more bitter, and it loosens more readily.
Per serving: about the same energy, about 1 g less protein, about the same fat.
Allergens: Swaps peanuts for sesame.
Lemon juice instead of lime
Rounder and less floral.
Per serving: about the same energy, about the same protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A dinner where the sauce carries fat and flavour in a small quantity, so the chicken rather than the peanut butter decides the calories.
| Energy | 515 kcal |
|---|---|
| Protein | 43 g |
| Fat | 17 g |
| of which saturates | 3 g |
| Carbohydrate | 48 g |
| of which sugars | 4 g |
| Fibre | 2 g |
| Sodium | 530 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| white rice | 90 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 329 kcal | 6.4 g |
| chicken breast | 300 g | FDC 171077Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw | 360 kcal | 67.5 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| peanut butter | 30 g | FDC 172470Peanut butter, smooth style, without salt | 179 kcal | 6.7 g |
| soy sauce | 25 g | FDC 172473Soy sauce made from soy and wheat (shoyu), low sodium | 14 kcal | 2.3 g |
| lime juice | 30 g | FDC 168156Lime juice, raw | 8 kcal | 0.1 g |
| fresh ginger | 20 g | FDC 169231Ginger root, raw | 16 kcal | 0.4 g |
| garlic | 10 g | FDC 169230Garlic, raw | 15 kcal | 0.6 g |
| cucumber | 200 g | FDC 168409Cucumber, with peel, raw | 30 kcal | 1.3 g |
| Whole recipe | Divided by 2 | 1032 kcal | 85.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The sauce thickens in the fridge; loosen it with hot water.
- In the freezer
- The FDA chart gives cooked poultry dishes 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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