Sang Choy Bau by Dr Melinda Morrison

Dietary Guidelines: , , , , ,

Print Friendly, PDF & Email

Serves

6

Healthy and delicious, this will be a hit with the whole family!

Ingredients

  • 1¹⁄³ cups (250 g/8 oz) basmati rice
  • olive oil spray
  • 1 medium onion, diced
  • 1 teaspoon crushed garlic
  • 2 teaspoons grated or crushed ginger
  • 2 medium celery stalks, diced
  • 500 g (1 lb) chicken breast mince
  • 1 large carrot, diced
  • 1 medium red capsicum (bell pepper), diced
  • 4 medium mushrooms, sliced
  • ¼ cup (60 ml/2 fl oz) hoisin sauce
  • 1 tablespoon salt-reduced soy sauce
  • ¹⁄³ cup (85 ml/2²⁄³ fl oz) water
  • 1½ cups (165 g/5¹⁄³ oz) bean sprouts
  • ½ cup (55 g/1¾ oz) spring onions (scallions), sliced
  • 6 large lettuce leaves
  • 2 tablespoons freshly chopped coriander (cilantro), to serve (optional)

 

Method

  1. Cook the rice according to packet instructions.
  2. Heat a non-stick wok and spray lightly with oil.
  3. Add theonion, garlic, ginger and celery; stir-fry until the onion starts to soften.
  4. Add the chicken mince and cook, breaking it up with the back of a wooden spoon for about 5 minutes, until meat starts to brown.
  5. Add the carrot, capsicum, mushroom, hoisin sauce, soy sauce and water and continue stirring for approximately 10 minutes, or until chicken is well cooked. Stir through the bean sprouts and spring onions.
  6. Place a lettuce leaf in the bottom of 6 bowls and divide rice (approximately ²⁄³ cup per serve) evenly between the leaves.
  7. Divide the chicken between the bowls.
  8. Sprinkle with coriander (if using) and serve.

RECIPE NOTES

Gluten Free – Use gluten free hoisin and soy sauce.

Nutritional Analysis

Per serve: Energy 1279 kJ / Fat 3 g / Saturated fat 1 g / Carbohydrate 44 g (3 exchanges) / Fibre 4 g / Sodium 377 mg / GI med

Family Food for Diabetes Book 2

Recipe taken from Family Food for Diabetes Book 2 by Dr Melinda Morrison.

Click here to find out how to purchase this book

Click here to read Melinda’s article About Diabetes

 

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure. Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.