Recipes · Malaysian · Main Courses
Char Kway Teow
One serving has 722 kcal and 35 g protein, and at least a fifth of a woman's daily need of cobalamin (200%), selenium (81%), phosphorus (75%), vitamin K (73%), copper (56%) and manganese (46%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (345 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, egg, gluten, pork, shellfish, soy
Ingredients
- 90 g Rice noodles, dry
- 60 g Shrimp, raw
- 35 g Clams, raw
- 15 g Salami
- 50 g Bean sprouts, raw
- 10 g Chives, fresh
- 50 g Eggs, whole, raw
- 5 g Garlic, raw
- 8 g Soy sauce
- 3 g Sugar
- 4 g Sriracha
- 15 g Vegetable oil
Method
- Soak the dry rice noodles in hot water for 8-10 minutes until pliable but still firm, then drain well.
- Slice the Chinese sausage (salami makes a fair stand-in if you can't get lap cheong) and peel the shrimp.
- Heat the oil in a wok over high heat, add the garlic and sausage, and stir-fry for 1 minute until fragrant.
- Add the shrimp and clams and stir-fry for 2 minutes until the shrimp turns pink and the clams are just cooked.
- Push everything to one side, crack the egg into the wok, let it set for 20 seconds, then scramble it through.
- Add the drained noodles, soy sauce, sugar and chilli paste, and toss constantly over high heat for 2-3 minutes so the noodles catch a little char.
- Toss in the bean sprouts and chives, stir-fry for 30 seconds more so they stay crisp, and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 722 kcal | 34% |
| Carbohydrates | 83.2 g | |
| Water | 194 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 35 g | 73% |
| Tryptophan | 0.29 g | |
| Threonine | 0.95 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.5 g | |
| Methionine | 0.57 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.3 g | |
| Histidine | 0.55 g | |
| Fat | 26.7 g | |
| Monounsaturated | 8.3 g | |
| Polyunsaturated | 10.5 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0.03 g | |
| Omega-6 | 8.5 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 305 mg | |
| Calcium | 126 mg | 13% |
| Copper | 0.5 mg | 56% |
| Iron | 3.5 mg | 19% |
| Magnesium | 70.3 mg | 23% |
| Manganese | 0.82 mg | 46% |
| Phosphorus | 524 mg | 75% |
| Potassium | 493 mg | 10% |
| Selenium | 44.6 µg | 81% |
| Sodium | 1,329 mg | |
| Zinc | 3.3 mg | 42% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 71.4 µg | 18% |
| Cobalamin (vitamin B12) | 4.8 µg | 200% |
| Choline | 185 mg | 44% |
| Vitamin A | 139 µg | 20% |
| Vitamin C | 15.1 mg | 20% |
| Vitamin D (D2 + D3) | 41.4 IU | 7% |
| Vitamin E | 2.4 mg | 16% |
| Vitamin K | 66.1 µg | 73% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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