Healthier choice recipe: Grandmother's sliced fish noodle soup

SINGAPORE - The milky bowl of sliced fish beehoon is often thought of as one of the few hawker favourites that qualify as healthier options.

But, as celebrity chef Eric Teo demonstrates, there are ways to make it even more nutritious.

Instead of the usual white beehoon strands, the chef, who owns food consultancy firm ET Culinary Arts, swopped it with brown rice spaghetti.

Such wholegrain noodles typically boast more fibre and B vitamins compared with products made with refined grains, which are usually stripped of such nutrients.

Eating more whole grains has been shown to lower the risk of developing chronic diseases such as heart disease and diabetes.

Mr Teo, who devised the healthier recipe with help from the Health Promotion Board, also opted to use low-fat evaporated milk in the soup.

The move helps to cut down the fat content of the dish without robbing it of its familiar taste.

Recipe

Grandmother's sliced fish noodle soup

(Serves four)

INGREDIENTS

200g toman fillet, sliced and blanched

200g brown rice spaghetti, soaked and drained

2 tomatoes, cut into wedges

2 stalks of spring onions, cut into two-inch long pieces

5g ginger, sliced and blanched

1 tsp sesame oil

6 tbs low-fat evaporated milk

1½ litres hot water

25ml concentrated chicken stock

1 tbs corn oil

Salt and pepper to taste

METHOD

Heat the corn oil in a wok. Stir-fry the sliced ginger until fragrant.

Pour in the hot water. Add the concentrated chicken stock. Boil for two minutes.

Add the brown rice spaghetti, toman fillet slices, tomato wedges, spring onions, sesame oil and low-fat evaporated milk into the wok.

Cook for two minutes.

Finally, add salt and pepper to taste, and serve hot.

NUTRITIONAL INFORMATION

(Per serving)

Energy: 303 kilocalories

Protein: 14.3g

Total fat: 5.8g

Saturated fat: 0.9g

Cholesterol: 25mg

Carbohydrate: 43g

Dietary fibre: 3.2g

Sodium: 617mg


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