Chinese-style chicken with kumara mash
Time to make: 1 hr
( Hands-on time: 15 mins )
Total cost: $ 21.04 / $ 5.26 per serve
(at time of publication)
Nutrition Info.(per serve)
600g kumara, scrubbed
1/4 cup trim milk
1 tablespoon reduced-fat spread
1 tablespoon rice bran oil
3 cloves garlic, finely chopped
3 spring onions, finely sliced, green ends reserved, to garnish
1 bunch fresh coriander, stems finely sliced, leaves reserved, to garnish
600g chicken mince
2 large red capsicums, deseeded, diced
2 tablespoons salt-reduced soy sauce
1 tablespoon oyster sauce
2 large carrots, grated
1 1/2 cups bean sprouts
Total fat 9g
Saturated fat 2g
Dietary fibre 6g
1 Chop kumara in chunks then boil until tender. Drain then mash, adding milk and spread, until smooth.
2 Heat oil in a wok or large non-stick frying pan set over a high heat. Add garlic, spring onions (white part only) and sliced coriander stems to pan. Stir for a few seconds or until garlic is translucent. Add chicken mince to pan, breaking it up with a wooden spoon, and cook for 1 more minute or until browned. Season mince mixture with freshly ground black pepper.
3 Add capsicums to frying pan then stir in soy sauce and oyster sauce. Cook for 2 more minutes or until most of the liquid has evaporated. Remove pan from heat and stir in grated carrots and bean sprouts.
4 Divide sang choy bow mixture and kumara mash among 4 serving plates. Garnish with coriander leaves and sliced green parts of spring onions then serve.
Make it gluten free: Check sauces are gluten free.
Healthy Food Guide
Read more about this chef..