Low Fat Bak Kut Teh
Experience the comforting warmth of *Low Fat Bak Kut Teh*, a healthier take on the beloved Malaysian and Singaporean herbal pork soup. This recipe swaps traditional fatty cuts of pork for lean pork loin, keeping the dish light without compromising its signature rich, aromatic flavor. A fragrant medley of whole spices—like star anise, cinnamon, and cloves—infuses the broth with depth, while shiitake mushrooms and bok choy lend a touch of earthiness and vibrant color. Simmered to perfection in a reduced-sodium soy sauce base, this low-fat version honors the essence of Bak Kut Teh while catering to conscious eaters. Perfect for a cozy dinner or a meal prep staple, it’s best served piping hot with a garnish of fresh spring onions. Your ultimate guilt-free comfort food is just a simmer away!
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Recipe Information
Ingredients
- 500 grams lean pork loin, cut into large chunks
- 5 garlic cloves, whole
- 1 tablespoon black peppercorns
- 1 tablespoon white peppercorns
- 1 cinnamon stick
- 3 star anise
- 5 cloves
- 1 teaspoon fennel seeds
- 1 teaspoon sage leaves, dried
- 3 tablespoons soy sauce, reduced-sodium
- 5 slices fresh ginger, sliced
- 100 grams shiitake mushrooms, fresh or rehydrated, sliced
- 200 grams bok choy, cut into quarters
- 2 liters water
- 1 teaspoon salt, to taste
- 2 spring onions, chopped (optional for garnish)
Instructions
Rinse the pork loin under cold water and then place it in a pot of boiling water. Blanch it for about 5 minutes to remove impurities and any excess fat, then drain and set aside.
In a large pot, bring 2 liters of water to a boil. Add the blanched pork loin.
Wrap the garlic, black and white peppercorns, cinnamon stick, star anise, cloves, fennel seeds, and dried sage leaves in a piece of cheesecloth and tie it securely with a kitchen string to form a spice pouch. Add this to the pot.
Pour in the soy sauce and add the ginger slices to the pot. Reduce the heat to a simmer and let it cook uncovered for 60 minutes, skimming off any foam or fat that rises to the surface.
After an hour, remove the spice pouch. Add the shiitake mushrooms and bok choy to the pot and simmer for another 15-20 minutes or until the vegetables are tender.
Season the soup with salt to taste. Adjust the seasoning as needed.
Ladle the Bak Kut Teh into bowls and garnish with chopped spring onions if desired. Serve hot.
Nutrition Facts
Calories |
962 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.8 g | 29% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 365 mg | 122% | |
| Sodium | 4083 mg | 178% | |
| Total Carbohydrate | 48.0 g | 17% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 3.6 g | ||
| Protein | 142.0 g | 284% | |
| Vitamin D | 3.7 mcg | 18% | |
| Calcium | 464 mg | 36% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 3326 mg | 71% | |
*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.
