Chinese 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, they add either whole chicken or chicken wings and potatoes into the braising sauce to cook this dish. This is also another variation of Chinese braises, casseroles or stews dishes.
Gluten Free Chinese Braised Chicken and Potato Recipe
For my gluten free Chinese Braised Chicken and Potato recipe, I am using skinless and boneless chicken thighs. Then I braised these main ingredients in a soy sauce mixture flavoured with spices like star anise and cloves. Then I add baby peas and roasted potato wedges at the end of cooking. This gluten free Chinese Braised Chicken and potato recipe is also low carb, dairy free, egg free and nut free.
In addition to my gluten free Braised Chicken and Hard Boiled Eggs with Mushrooms. You may also like my other gluten free braises, stews, casseroles recipes:
- Pork and Black Fungus Mushrooms Stew;
- Braised Pork and Hard Boiled Eggs;
- Braised Chicken with Shiitake Mushrooms;
- Braised Pork and Fermented Mustard Greens;
- Chinese Soy Sauce Chicken;
- Braised Chicken and Black Fungus;
- Beef with Chinese Water Chestnuts Stew; and
- Braised Chicken and Hard Boiled Eggs with Mushrooms.
Nutritional Values and Health Benefits of Chicken
Chicken is an excellent source of lean protein and omega-3 fatty acids. Likewise, chicken is a white meat that is a much healthier option than red meat. Moreover, chicken is a good source of minerals and vitamins. Specifically phosphorus, zinc, selenium, vitamin B3 (niacin), vitamin B6, and vitamin B2 (riboflavin).
On the whole, the health benefits of chicken may include:
- Support a healthy immune system;
- Promote cell regrowth;
- Help maintain and build healthy muscles;
- Aid in weight control;
- Lower risks of colon cancer; and
- Reduce risks of cholesterol or heart associated diseases.
About the Humble Potato
Potato is a member of the Solanaceae or nightshades family. Besides, other members of this family include tomatoes, tomatillos, eggplant and chilli peppers. Likewise, potato is the number one vegetable crop in the world. In addition, it is the one of the world’s fourth most consumed food after corn (maize), wheat and rice. Furthermore, 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 and melted cheese. As well as deep frying in unhealthy vegetable oil, potatoes can be nutritious.
Nutritional Values and Health Benefits of Potatoes
Potatoes are a good source of minerals and vitamins. Specifically, potassium, copper, manganese and phosphorus. As well as vitamin B6, vitamin C, vitamin B3 (niacin) and vitamin B5 (panthothenic acid). They are also rich in dietary fiber. Moreover, they comprise of phytonutrients like carotenoids, flavonoids and caffeic acid. Plus vitamin C help promote antioxidant activities and boost immune system in the body.
The overall health benefits of potatoes may include:
- Promote healthy skin;
- Assist in lowering blood pressure;
- Support healthy digestive;
- Decrease risks of cardiovascular diseases;
- Reduce risks of neurological disorders; and
- Prevention of cancer.
Chinese Braised Chicken and Potato
- 5 tablespoons rice bran oil
- 1.2 kg skinless and boneless chicken thighs fat trimmed and cut into 2 inch pieces
- 250 g frozen baby peas
- 3 cloves garlic minced
- 1 French onion shallot halved and thinly sliced
- Steamed basmati rice to serve
For the Sauce:
For the Potatoes:
- 5 medium potatoes cut into wedges
- ⅓ cup rice bran oil
- 1 teaspoon salt
For roasting the potatoes:
- Preheat fan force oven to 180C or 350F. Line a non-stick 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 corn starch.
- Heat up a non-stick 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 corn starch 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.