Super Tasty and Healthy Sang Choy Bow

Super Tasty and Healthy Sang Choy Bow

This is one of our favourite mid-week staples.  It is quick to make, easy to double and freeze (usually get about 4 dinners from 1 quantity), tastes delicious and is really light – so is a great dinner to have if you feel you have been over indulging lately.  I have tried to measure the ingredients so that you won’t have to think too much, however due to the nature of the dish (i.e. throw whatever you can in) you may wish to play around with the flavours to suit your own tastes.   If we feel that there is not enough left over for dinner for both of us a second time I have been known to freeze what’s left and when reheating I add a can of organic lentils (well rinsed) to bulk it up.

I have also made this as a vegetarian meal with minced tofu rather than chicken.  I boil some organic firm tofu cubes for 2 minutes in a pot of boiling water then drain well and blitz in the food processor.  It becomes a similar consistency to minced meat …)

The cashews add a delicious crunch to this dish that the not so healthy versions might get from fried noodles …  Trust me – it is seriously tasty!

Healthy Chicken Sang Choy Bow – serves 4

What you will need: (again note that these quantities are all approximate and can easily be adjusted to suit your tastes or what you have on hand)

Coconut Oil

Aprox 500 grams (1 pound) organic/free range chicken mince (I use  a packet of Macro Free Range chicken mince from Woolworths)

5 Shallots or 1 onion or 1 Leek – chopped

1 chilli chopped finely (with or without seeds depending on how you like your heat)

1 clove garlic or 1 teaspoon organic minced garlic

2 carrots peeled and finely chopped

2 zucchinis (courgettes) finely chopped

2 sticks celery finely chopped

1 cup finely chopped mushrooms

1/2 bag of bean sprouts (optional) and/or 1/2 – 1 Bag of baby spinach leaves

3/4 cups cashews dry roasted

1 iceberg lettuce

Marinade: (shake in a jar or whisk in a bowl)

1 Tablespoon Kecap Manis

1 Tablespoon Tamari

2 Tablespoon Spiral Miso Hoisin (or organic Hoisin)

1 Teaspoon Sesame Oil

If you would prefer to make this dish completely clean, rather than using the kecap manis and hoisin, you could create a marinade from tamari, lemon juice, garlic, ginger, sesame oil and salt and pepper – have fun experimenting!

How to pull it together:

Heat a large pan/wok and add about 1 tablespoon coconut oil.  When heated add onion/leek/shallots and chilli with garlic and cook until translucent.  Add the remaining veggies (except for spinach and bean sprouts) and chicken and mix well until the chicken is browned.   Add the marinade ingredients and cook well.  (You can do all of this earlier and reheat before serving)

To serve:

Cut the iceberg lettuce into little cups.

Toss the roasted cashews, baby spinach and/or bean sprouts through your chicken mix and reheat until the spinach is wilted and the dish is nice and hot and then spoon into the lettuce cups and enjoy XX

Tasty Lamb, Eggplant and Pumpkin – perfect for entertaining!

Tasty Lamb, Eggplant and Pumpkin – perfect for entertaining!

My sister sent me this amazing recipe which I made for friends on the weekend and then again last night.  It is so healthy and delicious that I simply had to share!  It’s quick, easy and will become part of your regular repertoire I promise!

Piri Piri Lamb with Eggplant and Pumpkin (serves 2)

Marinade:

2 Tbsp Olive Oil

3 Garlic cloves (crushed)

2 tsp piri piri seasoning (Keep in mind this is a spicy seasoning if you are doubling the marinade.  I have used both  Masterfoods piri piri seasoning and Herbies Peri Peri seasoning.  The Herbies one was much hotter than Masterfoods  so maybe only use 1 tsp if this is the one you want to use).

Rind and juice of 1 lemon

Whisk the above ingredients together (or shake up in a jar)

Veggies:

1 eggplant diced (I sliced the eggplant lengthwise and salted it for 10 minutes before patting dry  and dicing – this drains the bitter juices)

1/4 Kent pumpkin diced (You could use Kumera/Sweet Potato instead of pumpkin)

1 tin chickpeas (drained and rinsed well)

Lamb:

Lamb rack (I usually serve 4 cutlets to a person)

(you could also use lamb cutlets, lamb chops, backstrap, lamb loin etc…)

Method:

Brush lamb with marinade.

Toss 1/2 of the marinade with eggplant and pumpkin.

Cook eggplant and pumpkin for 20 minutes at about 180 degrees.

At this point put the marinated lamb rack in the oven for 15 minutes (and cook the veggies for a further 15 minutes at the same time.)  If using lamb cutlets/chops or back strap you could BBQ or pan fry at this point.

lambracksforoven

Take out the veggies (after total of 35 minutes) and toss with chickpeas then cook for further 5 mins.

(At this point I blanched a bunch of asparagus to go with it)

Serve lamb on bed of veggies and drizzle with remaining marinade (with added chopped parsley if desired) over top.   Could serve with a dollop of hummus if you wanted to – we did and it was yummy!

 

So easy and so delicious – enjoy!

X
Alix

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