This recipe was one that surprised me. Who’d have thought that the Chinese would do a creamed corn recipe. Well, they have. According to the Togi Blog, “Creamed corn over rice is a quintessential Cantonese dish often served at cha chaan tengs, casual diners that are ubiquitous in Hong Kong.” Imagine Asian flavorings in a creamed corn over rice. I will admit, I never at creamed corn as a kid (the kid from a can). However, a lot of recipes do. There is nothing wrong with that, but that adds a lot of sodium and extra calories. I am starting with a recipe from Togi Blog because it uses fresh corn and a technique used by America’s Test Kitchen to eliminate the cream all together by blending some of the corn. I’m going to make this a meat dish and keep with the spirit of the other dish.
Here are the original stats:
Here’s what I changed:
- I replaced the white rice with brown for more nutrition and fiber.
- I replaced the regular broth with a low sodium variety to reduce the sodium.
- I replaced the tofu with chicken breast to add meat back into the dish.
- I added orange bell pepper to increase the vitamin C and A.
- I deleted the added salt to reduce the sodium.
- I added butternut squash to increase the vitamin A.
- I increased the servings from 4 to 6 to lower the calories.
Here are the final stats:
Here is the final recipe:
Sook Mei Faan
- 1 pound boneless skinless chicken breast, chopped into 1 inch pieces
- 3 cups corn kernels (1 pound), from 3 large cobs or thawed from frozen
- 1 tablespoon neutral oil, such as grapeseed, vegetable or canola, plus more as needed
- 1 (1-inch) piece ginger, peeled and finely chopped
- 1 garlic clove, finely chopped
- 2 scallions, finely sliced, plus more for serving
- 3 orange bell pepper, chopped fine
- 200 grams butternut squash, in small cubes
- 1 ½ cups low sodium vegetable stock
- White pepper
- 2 teaspoons cornstarch mixed with 2 tablespoons water
- 1 cup brown rice
- Add the brown rice and 2 cups of water to a saucepan. Bring to a boil and turn the heat down. Cover and cook for 45 minutes
- Place half the corn kernels into a blender or food processor, and blitz until creamy but still chunky.
- Heat a pan over medium heat and add the oil. Add the chicken breast and cook until browned.
- Add in the squash and bell pepper and cook until softened.
- Add in the garlic, ginger, and scallion and cook until fragrant.
- Add the remaining corn kernels, along with the blitzed corn and vegetable stock, season well white pepper, and cook for 2 to 3 minutes to bring the mixture to a boil. Cook until the chicken is cooked through and the squash is soft. Stirring constantly, slowly add the cornstarch slurry, and cook for 2 to 3 minutes until the mixture is slightly thickened.
- Divide rice among bowls. Add in the corn mixture over top.