Healthy Benefits of Char Kway Teow and Recipe – Malaysian Rice Noodle

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Char kway teow is a dish of flat rice noodles fried in garlic, sweet soy sauce and lard, with additionaly ingredients such as egg, Chinese sausage, fishcake, beansprout and cockles. It is popular noodles dish from Southeast Asia, especially Singapore, Malaysia, Brunei and Indonesia. Char kway teow first invented as a simple dish for laborers, an uncomplicated dish of flat fried rice noodle with lard and dark soya sauce.

Version of char kway teow prepared by Muslim is exclude pork fat and may include extra sauce and spices and the use of broader-width flat rice noodles. Judging a best char kway teow is just a matter of taste.

Nutrients Value of Char Kway Teow

According to food intake assessment there’s some nutrient value of char kway teow:Energy (kcal) 744

  • Total carbohydrate (g) 12.9
  • Protein (g) 23
  • Total fat (g) 38
  • Saturated fat (g) 29.2
  • Dietary fiber (g) 76
  • Cholesterol (mg) 234
  • Sodium (mg) 1.459

Some says that tasty food cannot be healthy, but not for char kway teow. Its has a lot of nutrient that good for your health. These are health benefit of char kway teow:

1. Main source of energy, it help to fuel your brain, kidney, heart, muscle and central nervous system.

2. Dietary fiber that found on bok choy, bean sprout and is best known for ability to prevent or relive constipation. It can lower your risk of heart disease and healthier skin.

3. Eggs which found on char kway teow are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of. Choline is used to build cell membranes and has a role in producing signaling molecules in the brain.

4. Rich source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, which is important to develop a healthy immune system. Char kway teow helps build strong bones because they contain phosphorous, copper and magnesium.

5. Its good for develop immune booster and prevent your body from easily getting sick. Even though char kway has a lot of health benefit, you need to take attention to unsaturated fat content. Its can be harmful if you not eat it in the proper way.

These some recommendation way to make you enjoy char kway teow without guilty:• You can cook char kway teow with less lard or simply change it with vegatable oil

  • Use whole grain noodle to make it healthier
  • Try to use low sodium soy sauce

The most important thing is eat char kway teow in moderation less frequently. It’s not easy to find healthier char kway teow around but you can always make it in your kitchen.

Here’s recipe to cook char kway teow on the healthier way:

Ingredients:

  • 7 oz dried rice noodle
  • 2 tablespoons vegetable oil
  • 2 large eggs, beaten
  • 5 oz good quality lean pork sausage, sliced
  • 2 cloves garlic
  • 12 medium sized praws
  • 2 teaspoons sambal paste
  • 2 tsblespoons reduced-salt soy sauce
  • 1 red capsicum, thinly sliced
  • 9 oz mung bean sprout
  • 4 spring onion, thinly sliced
  • 1/2 cup water
  • 14 oz bok choy, washed and sliced

Instruction

  • Cover rice noodles with boiling water and leave to stand for 10 minutes. Drain.
  • While the noodle are sitting, heat half oil in a large frying pan or wok over a high heat.
  • Pour in the beaten egg and cook until set (about 30 second), stirring with spatula to break up. Set aside.
  • Head remaining oil in the pan, add sausage and garlic (cook for 2 minutes). Add prawns and stir fry for a further 4-5 minutes.
  • Add rice noodles to the pan with chili paste, soy sauce and red capsicum. Cook for 1 minutes using spatula or spoon to keep the noodles moving. Separating any strand that stick together.
  • Add bean sprout, spring onion, water and bok choy. Cook for 1 minute over high heat, stirring until ingredient distributed.
  • Add egg and serve immediately. With these simple modification, you can enjoy char kway teow without guilty. And don’t forget to always eat it in a proper frequently.

There are various type of char kway teow, Malayan version of char kway teow stick to comfortable selection of chicken, prawns, beansprout and chili read while another use duck egg and crab meat to make it “fancy” dish.

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