Free Healthy Recipe - Spatchcock poached in Chinese stock

Dairy free, Gluten free, Low carbohydrate, Low fat, Low GI, Low sugar, Wheat Free

Image courtesy of Gam Farm.

Spatchcock is a particularly versatile game meat, suiting a wide variety of cuisine, particularly Asian. Recipe courtesy of Game Farm.

Ingredients

350 grams spatchcock, deboned

1 tbsp olive oil

spring onions shredded to to serve

For the stock:

½ cup soy sauce, light

½ cups shaoxing, (chinese cooking wine)

3 cm ginger, sliced

3 cloves garlic, peeled

2 spring onions cut into 5cm pieces

1 stick cinnamon

2 star anise

2 tbsp sugar, brown

2 strips orange, zest

basmati rice to serve

sugar snap peas to serve, steamed

Method

Roll the spatchcock and tie with string.

Combine the stock ingredients and 1 cup of water in a saucepan just big enough to for the spatchcock, bring to the boil then simmer gently for 10 minutes.

Add the rolled spatchcock to the saucepan and cover with a piece of baking paper. Simmer for 15 minutes.

Remove the spatchcock from the poaching liquid and pat dry with a paper towel.

Heat the oil in a frypan and fry the spatchcock until crisp. Meanwhile reduce the stock slightly and pass through a sieve.

Remove the string from the spatchcock and serve with the spring onion and drizzled with cooking liquid.

Makes 2 servings

Prep Time:	15 mins
Cooking Time:	35 mins
Ready in:	50 mins
Suitable for:
Dinner, Lunch

See also:

Pak Choy with chilli & black bean sauce

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Nutritional Information - Per Serve
Kj	3059 kj
Calories	731 kcal
Fat	38 g
Saturated Fat	14 g
Total Carbohydrate	57 g
Total Protein	35 g
Fibre	3 g

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