Beefy noodles : Braised brown rice spaghetti with sliced beef

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Don't you love slurping up a plate of moist braised beef noodles at your favourite hawker haunt?

For all its tantalising flavours, the dish is not always the healthiest.

One serving of dry beef noodles can pack more than 1,700mg of sodium - close to the daily recommended limit of 2,000mg.

For those who want to replicate the dish at home, try making it without any added salt.


Instead, as demonstrated in this recipe by Mr Yong Bing Ngen, owner-chef of Majestic Bay Seafood Restaurant, rely on small amounts of light soya sauce and oyster sauce to accentuate the natural flavours of the beef slices and fresh greens. By doing so, you can reduce the sodium level of the dish to just 440mg per serving.

In his recipe, Mr Yong uses brown rice spaghetti, giving the dish an added fibre boost. Not only does eating high-fibre food help to control one's blood sugar, it also makes you feel full more quickly. That way, you can cut down on second servings.

Plenty of vegetables are included as well, but take care not to overcook them. Stir-fry lightly to retain their flavours and crunch. Overly wilted veggies will taste bland and much of their nutrients would have been stripped away by the heat.

And if you find that the spaghetti strands break too easily, Mr Yong has this tip: "Cook the spaghetti in boiling water until it starts to soften. Spread them on a tray and cover them with a cloth for five minutes."

RECIPE

Braised brown rice spaghetti with sliced beef (Serves four)

INGREDIENTS

300g brown rice spaghetti

150g beef, thinly sliced

100g Chinese cabbage, shredded

50g spring onions, chopped

2 pcs of shallots, chopped

30g Chinese parsley

2 tsp sunflower oil

1 tbs light soya sauce

2 tbs oyster cauce

METHOD

Blanch the spaghetti in boiling water, according to the packet instructions, until it softens. Rinse it in cold water for 3 minutes.

Heat a wok. Add the oil, followed by the shallots and beef slices. Saute the ingredients briefly.

Add the spaghetti and stir-fry for a few minutes, making sure to mix the ingredients well.

Working quickly, add the cabbage, spring onions and sauces into the wok. Stir-fry until the vegetables soften, but are still crunchy.

Garnish with Chinese parsley before serving.


NUTRITIONAL INFORMATION (Per serving)

Energy: 379kcal

Protein: 14g

Total fat: 5.7g

Saturated fat: 1.3g Cholesterol: 19mg

Carbohydrate: 64.4g Dietary fibre: 4.4g

Sodium: 440mg

TIPS

Leaner cuts of meat - for example, skinless chicken breast, lean pork and beef - are flavourful yet lower in fat. Remove any visible fat and skin before cooking.

 
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