The dish, which originally comes from Indonesia, shines with a power mix of carbohydrates, protein, fibre and vitamins.
There are numerous variations for Bami Goreng - the only things you need to know are the noodles and the fresh vegetables, which, like meat, can be varied according to your taste and the season. Instead of chicken breast, for example, turkey breast or fillet of beef is also suitable.
(Percentage of daily recommendation)
|Calorie||563 kcal||(27 %)|
|Protein||40 g||(41 %)|
|Fat||14 g||(12 %)|
|Carbohydrates||66 g||(44 %)|
|Sugar added||0 g||(0 %)|
|Roughage||11 g||(37 %)|
|Vitamin A||1.7 mg||(213 %)|
|Vitamin D||0.2 μg||(1 %)|
|Vitamin E||6.5 mg||(54 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||1,807 mg||(15,058 %)|
|Vitamin B₆||1.1 mg||(79 %)|
|Folate||184 μg||(61 %)|
|Pantothenic acid||1.6 mg||(27 %)|
|Biotin||11.7 μg||(26 %)|
|Vitamin B₁₂||1 μg||(33 %)|
|Vitamin C||128 mg||(135 %)|
|Potassium||1,233 mg||(31 %)|
|Calcium||192 mg||(19 %)|
|Magnesium||122 mg||(41 %)|
|Iron||5.3 mg||(35 %)|
|Iodine||52 μg||(26 %)|
|Zinc||3.5 mg||(44 %)|
|Saturated fatty acids||2.9 g|
|Uric acid||338 mg|
- 3 ozs frozen Shrimp tail (peeled)
- 5 ozs thin Udon Noodle (with egg)
- 2 carrots (100 grams each)
- 1 garlic clove
- 1 yellow Bell pepper (200 grams)
- ½ stalk Leeks (100 grams)
- 5 ozs Bok Choy (or chard)
- 5 ozs Chicken breasts
- 2 Tbsps Peanut oil
- ½ bunch cilantro
- ¼ cup Vegetable broth
- 2 tsps sweet soy sauce
Thaw shrimp in a sieve. Cook noodles according to package directions in plenty of boiling salted water until al dente. Then drain in a sieve and loosen up a bit with a fork.
While the pasta is cooking, trim carrots, rinse, peel and cut into about 5 cm (approximately 2-inch) long strips. Peel, halve and thinly slice garlic.
Halve bell pepper, remove seeds, rinse and cut into narrow strips.
Cut the leek in half, cut lengthwise, rinse and cut crosswise into strips.
Rinse bok choy, trim and cut into wide strips.
Rinse chicken breast, pat dry with paper towels and cut into very thin strips.
Heat the oil in a wok or large pan. Add chicken strips and brown on all sides 5 minutes over medium heat, stirring constantly. Transfer to a plate with a slotted spoon. Season with salt and pepper.
Cook carrots, bell pepper and garlic in the oil that remains in teh wok over medium heat, stirring constantly for 2-3 minutes. Pour in broth and cook over low heat, covered, for 5 minutes.
Rinse cilantro, shake dry and pluck the leaves. Rinse shrimp briefly and pat dry well.
Add noodles, shrimp, chicken, bok choy and leek to vegetables in the wok. Cook while stirring over medium heat for another 3-4 minutes.
Season with soy sauce, salt and pepper. Stir in cilantro and serve immediately.