Braised Chicken and potato is another simple and classic Chinese home cooking dish. I still remember really well that my mum used to cook this dish quite frequently when I was a kid. I absolutely adore this typical one pot comfort food dish, so easy to prepare and yet so tasty. Normally, whole chicken or chicken wings and potatoes are included in the braising sauce to cook this dish. This is also another variation of Chinese braises, casseroles or stews dishes. For my gluten free recipe, I am using skinless and boneless chicken thighs, braised in a soy sauce mixture flavoured with spices, then baby peas and roasted potato wedges are added at the end of cooking. This recipe is also dairy free, egg free and nut free.
Chicken is an excellent source of lean protein and omega-3 fatty acids. Chicken is a white meat that is a much healthier option than red meat. Specifically, chicken is a good source of minerals and vitamins like phosphorus, zinc, selenium, vitamin B3 (niacin), vitamin B6, and vitamin B2 (riboflavin). Health benefits of chicken include promote a healthy immune system; promote cell regrowth and help maintain and build healthy muscles; beneficial in weight control; lower risks of colon cancer and reduce risks of cholesterol or heart associated diseases.
Potato is a member of the Solanaceae or nightshades family, other members of this family include tomatoes, tomatillos, eggplant and chilli peppers. Potato is the number one vegetable crop in the world and is the one of the world’s fourth most consumed food after corn (maize), wheat and rice. Potatoes were first grown in Peru as far back as the 8,000BC to 5,000BC. Often considered a comfort food and avoided because it is starchy tuber, but potatoes are actually a nutritional powerhouse. If you cook them in healthier ways and eliminate butter, sour cream, melted cheese or deep frying in unhealthy vegetable oil, potatoes can be nutritious. Potatoes are a good source of minerals and vitamins like potassium, copper, manganese and phosphorus, vitamin B6, vitamin C, vitamin B3 (niacin) and vitamin B5 (panthothenic acid). They are also rich in dietary fiber and comprise of phytonutrients like carotenoids, flavonoids and caffeic acid plus vitamin C help promote antioxidant activities and boost immune system in the body. Health benefits of potatoes include healthy skin, assist in lowering blood pressure; support healthy digestive, cardiovascular and neurological systems; and even prevention of cancer.
Chinese Braised Chicken and Potato
- 5 tablespoons rice bran oil
- 1.2 kg 2.6Ib skinless and boneless chicken thighs, fat trimmed and cut into 5cm to 6cm pieces
- 250 g 8.8oz frozen baby peas
- 3 cloves garlic minced
- 1 French onion shallot halved and thinly sliced
- Steamed basmati rice to serve
For the Sauce:
- 5 tablespoons gluten free dark soy sauce Refer relevant recipe
- 1 tablespoon pure sesame oil
- 1 whole large star anise
- 5 cloves
- 2 tablespoons medium dry sherry
- 1 teaspoon salt
- 1 tablespoon gluten free corn maize flour mixed with ½ cup water
For the Potatoes:
- 5 medium 800g/1.8Ib creme gold potatoes cut into wedges
- ⅓ cup rice bran oil
- 1 teaspoon salt
For roasting the potatoes:
- Pre-heat fan force oven to 180C or 350F. Line a large baking tray with baking or parchment paper.
- Place all the potato wedges onto the baking tray and add the rice bran oil and sprinkle the salt onto the potatoes. Rub and mix well.
- Roast the potatoes in the oven for 20 minutes on each side or until golden brown. Set aside.
For cooking the chicken:
- Mix all the ingredients for the braising sauce together in a small bowl except the gluten free corn (maize) starch.
- Heat up a wok with the rice bran oil and stir-fry the garlic and French onion shallots on low heat until lightly golden.
- Add the chicken thigh pieces and stir-fry for 5 minutes on medium to high heat. Then add the star anise, cloves, sauce prepared and the corn (maize) flour mixture and stir-fry for another 3 minutes. Bring to a boil and then turn the heat to low, cover with wok lid and simmer for 15 to 20 minutes. Stirring occasionally.
- Then add in the roasted potato wedges and frozen baby peas and mix well. Bring to a boil and turn off the heat.
- Serve with steamed basmati rice.
2 thoughts on “Chinese Braised Chicken and Potato”
This looks like a lovely hearty meal. I really like Chinese flavours.
Perfect Chinese home cooking comfort food for the whole family indeed!