Boa buns originated in North China and are a popular delicacy throughout Asia. Traditionally, a white dough is stuffed with a filling and steamed. This recipe is nutrient-dense and suitable for a gluten-free diet.
Serves: 10
Dietary: Suitable for coeliac, nut, sesame, mustard, celery and egg-free diets.
Contains; milk (skimmed milk powder, sweetener), fish (Worcester sauce), soya (Worcester sauce)
May Contain: sulphites (vinegar)
Preparation time: 1 hour 40 minutes
Cooking time: 1 hour 20 minutes
INGREDIENTS
For the dough:
½ cup warm water
2 ½ tsp dried yeast
2½ heaped cups (350 g) gluten-free plain flour
3½ Tbsp skimmed milk
1 tsp gluten-free baking powder
For the filling:
½ onion, chopped
½ can (200 g) chopped tomatoes
2 garlic cloves, minced
10 tsp (5 g) granulated sweetener
1½ Tbsp white wine vinegar
1 Tbsp gluten-free Worcester sauce
½ Tbsp tomato puree
¼ tsp dried chilli flakes
1 pack (400 g) chicken livers, chopped into small, bitesize pieces.
5 cups (160 g) baby spinach leaves
4 spring onions, chopped
handful of coriander, roughly chopped
2 limes, cut into wedges
METHOD
To make the dough
- In a small bowl, add warm water and yeast, cover and leave for 10 minutes.
- In another bowl, mix flour and baking powder.
- Add the yeast mixture and milk to the flour mix to make a dough.
- Knead the dough until soft and shiny (approximately 5 minutes).
- Cover and allow to rise (1 hour).
- Cut the dough into 10 equal pieces.
- Roll into circles, not too thin.
- Fold in half with greaseproof paper between the fold and underneath the bun.
- Place in a steamer and cover.
- Cook for 16 minutes, until soft and fluffy.
To make the filling:
- Place onion, garlic, chopped tomatoes, sweetener, vinegar, Worcester sauce, tomato puree and chilli into a saucepan. Simmer for 20 minutes.
- Blend until smooth to make the spicy BBQ sauce.
- Rinse, drain, and dry the chicken livers on a greaseproof paper sheet.
- Place the chicken livers in a bowl and coat them with the BBQ sauce.
- Arrange chicken livers onto a baking tray and cover with foil.
- Cook in the oven for 50 minutes at 180˚C/160˚C Fan/350˚F/Gas Mark 4.
- Fill your Boa buns with spinach leaves, BBQ chicken livers, spring onions and coriander. Top with a wedge of lime.
This recipe has been donated by Angela Thorpe, a Student Dietitian at the University of Winchester
NUTRITION INFORMATION
Per serving: 160 g
Total calories: 189 kcal
Fat: 1.3 g
of which saturates: 0.3 g
Carbohydrate: 32 g
of which sugars: 2.8 g
Fibre: 2.6 g
Protein: 10 g
Salt: 0.48 g
NUTRITION FACTS
- A portion of Boa Bun is a good source of Iron, which is needed for the normal function of the immune system, may help reduce tiredness and contributes to normal cognitive function.
- It is low in fat, saturated fat and sugar.
- This recipe is also an excellent source of protein, vitamin A, vitamin B (riboflavin, niacin, folates, B12 and Biotin) and a good source of phosphorus, vitamin K and B vitamins (thiamine, B6, pantothenic acid) and vitamin C.
VARIATIONS
- This recipe can be altered to suit a vegan diet by swapping chicken livers for tofu pieces and using plant-based milk.
- If chicken livers are not your liking, substitute with a meat you choose.
Consumer tested by Luke Maher, a Nutrition Student at Atlantic Technological University.
Checked by Sarah Foster, Registered Dietitian and Kathy Lewis Registered Nutritionist
© 2023 The Caroline Walker Trust