RECIPES

Hi everyone, I’m Kitty, an Accredited Practising Dietitian working closely with the community. I’m passionate about creating simple, healthy and nutritious recipes for people with musculoskeletal conditions by applying my knowledge and multicultural backgrounds. I hope you enjoy them!

Check out our full range of recipes here.

Potato and Chicken Wing Saute

A traditional hearty family dish that many have grown up with in Hong Kong. This dish has an excellent texture of thickened gravy on chicken wings. Enjoy it with a bowl of rice! 

Ingredients: 

• Potatoes: 3-4 medium sized (diced into 3x3cm cubes) 

• Chicken wings: 500g (~12 pieces) 

• Carrots: 2 medium sized (diced into 3x3cm cubes) 

• Sugar: 2 tsps 

• Salt: 1 tsp 

• Olive oil: 1 tsp 

• Water: ~250ml 

 Steps: 

1. Chop the potatoes and carrots to the required size 
2. Place the chicken wings on kitchen paper and pat dry to absorb the moisture 
3. Heat oil in a large frying pan over medium heat 
4. Add the chicken wings and cook for 2 minutes, then remove from the frying pan 
5. Add diced potatoes and carrots into the same frying pan (no need to clean the pan) 
6. Increase to high heat and stir fry potatoes and carrots for 3 minutes 
7. Return the chicken wings to the pan and stir fry for another 2 minutes 
8. Reduce to medium heat and add the water to the pan 
9. Place a lid on the pan and braise for 20 minutes stirring occasionally to avoid food sticking to the bottom of the pan 
10. Add the sugar and salt and cook for a further 3 minutes 

Tips

• If you prefer a softer potato and thicker gravy on wings, braise for 30 minutes 

• You can swap out the salt with chicken powder and reduce the sugar 

• Adjust the water depending on the depth of the pan. Water should just cover the vegetables 

• You could add chopped spring onion when serving