Chicken and baby bok choy parcels

Chicken-and-baby-bok-choy-parcels

Prepare Time: 0:25 | Cook Time: 0:30 | Difficulty: CAPABLE COOKS

With their tender bok choy wrapping and delicate Asian flavours, these chicken mince and rice parcels make for a tastebud-tingling main.

Ingredients

Nutrition

Energy

1724kJ

Fat saturated

1.20g

Fat Total

5.20g

Carbohydrate sugars

g

Carbohydrate Total

52.50g

Dietary Fibre

4.60g

Protein

35.10g

Cholesterol

81.00mg

Sodium

1620.00mg

All nutrition values are per serve.

Method

  1. Bring 6 cups cold water to the boil in a saucepan over high heat. Add rice. Cook for 10 to 12 minutes or until tender. Drain.

  2. Meanwhile, heat 1 teaspoon oil in a non-stick frying pan over high heat. Add mince. Cook, breaking up mince with a wooden spoon, for 1 minute or until colour changes. Remove from heat.

  3. Add capsicum, onions, garlic, water chestnuts and 1 tablespoon oyster sauce. Stir to combine.

  4. Open leaves of 1 bok choy to expose centre. Spoon one-quarter of the mince mixture into bok choy. Pack firmly. Using kitchen string, tie parcel at leaf end. Repeat with remaining bok choy and mince mixture.

  5. Place a large bamboo steamer over a wok or large saucepan of simmering water. Place bok choy parcels in steamer. Cover with lid. Steam for 12 to 15 minutes or until bok choy is tender.

  6. Combine soy sauce with remaining oil and remaining oyster sauce in a heatproof jug. Microwave on high (100%) for 1 minute or until warm. Serve parcels with sauce mixture and rice.


Super Food Ideas – April 2008 , Page 36

Recipe by Cathie Lonnie
Photography by Mark O'Meara

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