Heart-Healthy Bak Kut Teh

Delight in the comforting embrace of "Heart-Healthy Bak Kut Teh," a lighter, nutrient-packed twist on the traditional Malaysian favorite. This aromatic herbal soup swaps out fatty pork ribs for tender, boneless chicken thighs, delivering all the rich flavors you love in a heart-conscious form. Infused with warming spices like star anise, cinnamon, and white peppercorns, and enriched with superfoods like goji berries, fresh spinach, and shiitake mushrooms, this recipe is a wholesome symphony of flavor and wellness. Reduced sodium soy and oyster sauces keep the broth savory yet mindful of your health, while firm tofu adds protein and texture. Ready in just over an hour, it's the perfect bowl of herbal nourishment for a cozy family dinner. Garnished with fresh coriander and spring onion, this revitalizing dish is as visually stunning as it is satisfying—a true showcase of healthy comfort food.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

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

Directions

Step 1

Rinse the chicken thighs and trim any visible fat. Set aside.

Step 2

Peel the garlic cloves and lightly crush them with the side of a knife.

Step 3

In a large pot, bring 1500 ml of water to a boil.

Step 4

Add the white peppercorns, garlic, star anise, and cinnamon stick to the pot.

Step 5

If using, add the Chinese herbs sachet.

Step 6

Add the chicken thighs to the pot, ensuring they are submerged in the broth.

Step 7

Lower the heat to a simmer, cover partially, and let the broth cook for about 30 minutes.

Step 8

Slice the shiitake mushrooms and tofu into bite-sized pieces.

Step 9

After 30 minutes, add the mushrooms, tofu, reduced sodium soy sauce, oyster sauce, and goji berries.

Step 10

Continue to simmer for another 20 minutes to let the flavors meld together.

Step 11

Add fresh spinach to the pot and simmer for an additional 5-10 minutes until wilted.

Step 12

Taste the broth and adjust the seasoning if necessary, noting the healthy restriction on sodium.

Step 13

Ladle the Bak Kut Teh into bowls, ensuring equal portions of chicken, tofu, mushrooms, and spinach.

Step 14

Garnish with freshly chopped coriander leaves and spring onion slices before serving.

Nutrition Facts

Serving size	2633.7 grams (2633.7g)

Amount per serving	% Daily Value*
Calories	1473

Total Fat 67.60g	87%
Saturated Fat 16.40g	82%
Polyunsaturated Fat 0.10g
Cholesterol 625mg	208%
Sodium 3263mg	142%
Total Carbohydrate 55.00g	20%
Dietary Fiber 16.70g	60%
Total Sugars 15.10g
Protein 168.30g	337%

Vitamin D 62IU	310%
Calcium 765mg	59%
Iron 18mg	98%
Potassium 3094mg	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.

Source of Calories

Fat: 40.5%

Protein: 44.8%

Carbs: 14.7%