Malaysian Stir-Fried Rice Noodles (Char Kway Teow)
Serves 4
Prep: 20mins | Cook: 10mins
Total: 30mins
Ingredients you need:
♥ 750-900g vegetables (E.g. 0.5 cup 50g garlic chives or spring onions, cut into 6cm pieces, 400g bean sprouts, 300g firm tofu, sliced thinly (can be counted in the vegetable food group as part of legumes/beans))
♥ 4 cloves garlic, finely chopped (12g)
♥ 0.25 tsp pepper (0.5g)
♥ 4 cups fresh or undercooked wide rice noodles from dry, pull noodles apart when warm before stir-frying, microwaved if needed if cold (680g) (≈176g dry)
♥ 2 tbs extra virgin olive oil (40mL)
♥ 4 tbs boiled water (64mL)
♥ 1 tbs Heartful Flavours 'Soi' Sauce Seasoning (8g)
♥ 0.25 tbs Heartful Flavours 'Fiish' Sauce Seasoning (2g)
♥ 0.25 tbs Heartful Flavours 'Oister' Sauce Seasoning (2g)
Choose your protein:
♥ 250g prawns and
♥ 4 eggs
♥ Alternatives: 500g prawns OR 500g seafood OR 8 eggs OR 700g firm tofu or tofu puffs OR 480g chicken, sliced OR 400g lean beef, sliced OR 400g lean pork, sliced (limit red meat to once a week) (half the amount if choosing two proteins)
Optional:
♥ chilli
Create This in Easy Steps:
1. Mix Heartful Flavours 'Fiish' Sauce Seasoning, Heartful Flavours 'Oister' Sauce Seasoning and Heartful Flavours 'Soi' Sauce Seasoning with pepper and boiled water.
2. Heat 1tbs oil in a large pan over high heat. Add garlic, prawns and tofu then stir-fry until the prawns are just starting to change colour, about 30 seconds. Add noodles and gently toss for 1 minute. Add the mixed sauce and gently toss until well coated, about 30 seconds. Push everything to the side of the pan, add 1 tbs oil, crack in eggs and spread into a thin layer. Once mostly set, break the egg into smaller pieces. Add bean sprouts and garlic chives, then gently toss everything together for about 30 seconds.
3. Serve and enjoy!
Each Serve Gives You:
♥ 2.5-3 serves of vegetables
♥ 1 serve of meat/alternatives
♥ 2 serves of grains
The Australian Dietary Guidelines
Nutrition Information
Create this healthy Malaysian Stir-Fried Rice Noodles (Char Kway Teow) with 'Fiish' Sauce, 'Oister' Sauce and 'Soi' Sauce. Your heart and taste buds will thank you!
Check out our recipe video!
