Chinese San Choy Bow
Serves 4
Prep: 20mins | Cook: 10mins
Total: 30mins
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Ingredients you need:
ā„ 750-900g vegetables (0.5 iceberg lettuce (190g), 1 carrot (120g), finely chopped, water chestnut (119g from 1x225g can drained), finely chopped, baby corn (221g from 1x410g can drained), finely chopped, 100g shiitake mushroom (20g dried, rehydrated), finely chopped)
ā„ 2 clove garlic, finely chopped (6g)
ā„ 1 tsp ginger, finely chopped (2g)
ā„ 0.5 onion, finely chopped (65g)
ā„ 3 cups cooked brown or basmati rice (425g) (ā1 cup dry 200g)
ā„ 2 tbs extra virgin olive oil (40mL)
ā„ 1 tsp sesame oil (5mL)
ā„ 3 tbs boiled water (48mL)
ā„ 1 tbs Heartful Flavours 'Oister' Sauce Seasoning (8g)
ā„ 0.5 tbs Heartful Flavours 'Soi' Sauce Seasoning (4g)
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Choose your protein:
ā„ 480g lean chicken mince
ā„ Alternatives: 700g firm tofu, cubed OR 200g textured vegetable protein OR 500g seafood OR prawns OR 400g lean pork or beef mince, sliced (limit red meat to once a week)Ā (half the amount if choosing two proteins)
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Optional:
ā„ peanuts (30g)
ā„ 1 straw spring onion (15g)
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Create This in Easy Steps:
1. Mix 1 tbs Heartful Flavours 'Oister' Sauce Seasoning and 0.5 tbsĀ Heartful Flavours 'Soi' Sauce Seasoning with 3 tbs boiled water.
2. Heat oil in a wok or large skillet over medium-high heat. Add garlic, ginger, onion and white parts of spring onion, cook for 1 minute. Add protein source and cook for 3-5 minutes, stirring frequently until browned. Add the carrot, water chestnut, baby corn and shiiitake mushroom, and cook for 2 minutes until softened. Add cooked rice, Heartful Flavours 'Oister' Sauce and 'Soi' Sauce, sesame oil, stir to combine and cook for 1-2 minutes. Transfer the filling to the bowl and allow to cool slightly.Ā
3. To serve, spoon some filling into a lettuce leaf. Top with peanuts and green parts of spring onion, and enjoy!
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Each Serve Gives You:
ā„ 2.5-3 serves of vegetables
ā„ 1 serve of meat/alternatives
ā„ 1.5 serves of grains
The Australian Dietary Guidelines
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Nutrition InformationĀ
Create this healthy Chinese San Choy Bow with 'Soi' Sauce and 'Oister' Sauce. Your heart and taste buds will thank you!Ā
Ā Check out our recipe video!
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