Heart-Healthy Bak Kut Teh
Indulge in the comforting flavors of 'Heart-Healthy Bak Kut Teh,' a wholesome, low-sodium spin on the traditional Malaysian herbal soup. This nourishing recipe swaps the classic pork ribs for tender, boneless chicken thighs while preserving the signature depth provided by aromatic spices like star anise, cinnamon, and white peppercorns. Packed with nutrient-rich ingredients like goji berries, shiitake mushrooms, and fresh spinach, this dish is designed to promote heart health without compromising on taste. A light yet flavorful broth infused with garlic and Chinese herbs brings everything together, complemented by tofu for added protein. Perfect for a cozy meal, this easy-to-prepare soup is garnished with vibrant coriander and spring onions for a burst of freshness and color. Delight your senses with this guilt-free, heart-friendly version of Bak Kut Teh!
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken thighs
- 8 pieces Garlic cloves
- 1 tablespoon White peppercorns
- 1 piece Chinese herbs sachet (optional)
- 3 tablespoons Reduced sodium soy sauce
- 2 tablespoons Oyster sauce
- 2 pieces Star anise
- 1 piece Cinnamon stick
- 2 tablespoons Goji berries
- 200 grams Firm tofu
- 150 grams Shiitake mushrooms
- 100 grams Fresh spinach leaves
- 1500 milliliters Water
- 2 tablespoons Fresh coriander leaves
- 1 stalk Fresh spring onion
Instructions
Rinse the chicken thighs and trim any visible fat. Set aside.
Peel the garlic cloves and lightly crush them with the side of a knife.
In a large pot, bring 1500 ml of water to a boil.
Add the white peppercorns, garlic, star anise, and cinnamon stick to the pot.
If using, add the Chinese herbs sachet.
Add the chicken thighs to the pot, ensuring they are submerged in the broth.
Lower the heat to a simmer, cover partially, and let the broth cook for about 30 minutes.
Slice the shiitake mushrooms and tofu into bite-sized pieces.
After 30 minutes, add the mushrooms, tofu, reduced sodium soy sauce, oyster sauce, and goji berries.
Continue to simmer for another 20 minutes to let the flavors meld together.
Add fresh spinach to the pot and simmer for an additional 5-10 minutes until wilted.
Taste the broth and adjust the seasoning if necessary, noting the healthy restriction on sodium.
Ladle the Bak Kut Teh into bowls, ensuring equal portions of chicken, tofu, mushrooms, and spinach.
Garnish with freshly chopped coriander leaves and spring onion slices before serving.
Nutrition Facts
Calories |
1473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.6 g | 87% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 625 mg | 208% | |
| Sodium | 3263 mg | 142% | |
| Total Carbohydrate | 55.0 g | 20% | |
| Dietary Fiber | 16.7 g | 60% | |
| Total Sugars | 15.1 g | ||
| Protein | 168.3 g | 337% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 765 mg | 59% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 3094 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
