Jap chae (Korean sweet potato noodles)

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INGREDIENTS

•1 medium-sized red onion, peeled and sliced finely

•3 cloves garlic, peeled and chopped finely

•1 medium-sized carrot, peeled and cut into matchsticks

•6 dried shitake mushrooms, soaked to soften, cut into strips

•1 red pepper, 1 green pepper, 1 yellow pepper - seeds and pith removed, julienned

•300g beef fillet, cut into strips

•300g dried sweet potato noodles from Korean shops

•2 stalks spring onion, sliced diagonally

 

SEASONING

•2 tbsp light soya sauce

•1 tbsp mirin (Japanese sweet rice wine) to taste

•2 tbsp sesame oil

 

GARNISH

•1 tbsp roasted white sesame seeds

•Chilli powder (optional)

•Omelette strips, made from 1 egg

 

METHOD

1. Cut vegetables to the same size.
2. Heat water in a pot. When boiling, add the dried noodles. Allow to soften for six to eight minutes.
3. Drain noodles and rinse under a cold tap. If you like, cut noodles into shorter lengths. Set aside.
4. Prepare the sauce, adjusting according to individual taste.
5. Heat 1 tbsp vegetable oil, and saute the onions and garlic.
6. Add the carrots and mushroom strips. After a few minutes, add the julienned peppers.
7. Add the beef, then the seasoning sauce. Saute for a few minutes.
8. Finally, add the noodles and spring onions. Toss well.
9. Serve topped with egg strips, sesame seeds and chilli powder.

 

SERVES FOUR TO SIX

 

Glass noodles that keep you full longer

 

Beef is an excellent source of protein, with 100g of beef fillet giving us 22g of protein.

 

This will provide 50 per cent of the daily recommended amount for a person weighing 50kg.

 

Beef is also a good source of vitamins and minerals.

 

However, it can be high in cholesterol and saturated fat, which can increase LDL (bad) cholesterol. Hence, choose leaner cuts such as tenderloin.

 

The World Cancer Research Fund recommends that we limit our intake of red meat to 500g per week.

 

Korean sweet potato noodles are also known as glass noodles. They are mainly made up of carbohydrates and have limited amounts of nutrients.

 

However, when compared to wheat noodles, they are lower in glycemic index because they contain complex carbohydrates. They release energy slowly, preventing a spike in blood sugar level and helps to keep us feeling full for a longer period of time.

 

Here is the glycemic index of noodles:

•Wheat noodles or the thick yellow noodles found in mee rebus (high glycemic index: 82).

•Thin yellow noodles found in wonton mee (medium glycemic index: 57).

•Instant noodles are high in fat because they are usually deep-fried (low glycemic index: 50).

•Glass noodles (low glycemic index: 39-45).

 

Shitake mushrooms are low in calories yet high in vitamins and minerals. They are a great source of copper, B vitamins, selenium, zinc and iron.

 

Numerous studies have proven that shitake mushrooms enhance immunity and possess anti-cancerous properties due to a natural protein, Lentinan.

 

The nutritional value of other mushrooms is comparable. They are generally a good source of vitamins and minerals. However, shitake mushrooms contain an excellent amount of copper and have a meatier taste.

 

NUTRITION INFORMATION (per serving: 196g)

• Energy: 348kcal
• Protein: 13.6g
• Total fat: 9.9g
• Saturated fat: 2.1g
• Dietary fibre: 1.9g
• Carbohydrate: 52g
• Cholesterol: 62.3mg
• Sodium: 288.8mg

 

Bibi Chia - Principal dietitian at Raffles Diabetes and Endocrine Centre.

Source: The Straits Times © Singapore Press Holdings Limited. Reproduced with permission.

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