Singapore Noodles: Going for the Whole Grain

IMG_0989 IMG_0990

Singapore Noodles

Since I have a special place in my heart for Singapore, and all things Asian in general, I got excited about trying this dish. It is rich in whole grains and veggies. Whole grains, unlike their refined counterpart, contain all the essential nutrients of the entire grain seed. They’re also rich in dietary fiber. The recipe calls for “mai fan” noodles made with brown rice, but you can use regular whole grain noodles as well. While this one calls for veggies, shrimp and chicken (which I think is a bit overloaded), you can easily substitute any kind of mix-in you have on hand. I left out the shrimp and the chicken and felt the egg was more than enough on the protein. Enjoy!

Ingredients:

  • 4 oz. thin brown rice noodles (or any whole grain noodle option)
  • 1/2 cup reduced-sodium vegetable broth
  • 1-2 Tbsp. curry powder
  • 1/2 tsp. ground turmeric
  • 1/2 tsp. salt
  • 1/2 tsp. sugar (you can leave this out)
  • 1 Tbsp. plus 1 tsp. peanut oil, divided
  • 1 garlic clove, finely chopped
  • 1 tsp. finely chopped ginger
  • 1/4 cup scallions, green part only, cut into 1-inch strips
  • 1 ½ cups napa cabbage cut into thin strips
  • 1 cup sliced red onion, cut into thin crescents
  • 1 small red bell pepper, seeded and cut into thin 1-inch strips
  • 1/2 medium green bell pepper, cut into thin 1-inch strips
  • 2 large eggs, well beaten
  • 2 tsp. roasted sesame oil
  • Optional: 1/4 lb. small (51-60 count per pound), frozen shrimp, cooked according to package directions and/or 1 cup (4 oz.) roasted chicken or turkey breast, shredded into 1-inch pieces

 Directions:

  1. Break noodles in half and soak according to package instructions. Drain noodles in colander, run cold water over them and drain well. Transfer noodles back to bowl.
  2. While noodles are soaking, in small bowl, combine chicken broth, curry powder, turmeric, salt and sugar. Set aside.
  3. In medium skillet over high heat, add 1 tablespoon peanut oil. When oil is hot, add garlic, ginger, scallions and stir-fry until fragrant, 30 seconds. Add cabbage, onion, red and green peppers and stir-fry until vegetables are barely crisp-tender, 2 minutes. Add contents of pan to bowl with drained noodles.
  4. Return pan to heat, reducing it to medium-high heat. Add remaining 1 teaspoon peanut oil to skillet. Add egg and scramble loosely. Add egg to bowl with vegetables and noodles, scraping up any egg sticking to pan.
  5. Pour broth mixture into skillet, scraping out bowl. Add contents of vegetable and noodle bowl, plus shrimp and chicken to skillet. Stir, lift and chop until all vegetables, shrimp, chicken and egg are distributed through the noodles, 1 to 2 minutes. Drizzle with sesame oil and season with salt to taste. Serve immediately.

 Makes 4 servings.

 Per serving: 326 calories, 12 g total fat (2 g saturated fat), 34 g carbohydrate, 22 g protein, 2.5 g dietary fiber, 474 mg sodium.

*Adapted from American Institute for Cancer Research.

Advertisements

2 Comments on “Singapore Noodles: Going for the Whole Grain

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: