Sook Mei Faan

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

Serves 6

  • 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
  1. 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
  2. Place half the corn kernels into a blender or food processor, and blitz until creamy but still chunky.
  3. Heat a pan over medium heat and add the oil.  Add the chicken breast and cook until browned.
  4. Add in the squash and bell pepper and cook until softened.
  5. Add in the garlic, ginger, and scallion and cook until fragrant.
  6. 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.
  7. Divide rice among bowls. Add in the corn mixture over top.

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