Chinese style chicken with kumara mash

Chinese style chicken with kumara mash

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Ingredients 

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

Instructions

Step 1Chop kumara in chunks then boil until tender. Drain then mash, adding milk and spread, until smooth.

Step 2Heat 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.

Step 3Add 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.

Step 4Divide sang choy bow mixture and kumara mash among 4 serving plates. Garnish with coriander leaves and sliced green parts of spring onions then serve.

Variations

Make it gluten free: Check sauces are gluten free.

Healthy Food