Prawn Laksa
Nutritionist Rosemary Stanton looked at some of the ingredients used in Asian cooking, and also demonstrated how to make a healthy prawn laksa.
Basic ingredients in Asian dishes
Rice, which is a good source of energy and carbohydrates, is the basis of many Asian dishes, and Asian populations who eat lots of rice are almost never fat.
Fresh or dried noodles form an important part of Asian diets. They are made from wheat, rice or mung beans. Nutritionally they are fine, although some have added fats (but not much).
Asian dishes contain lots of vegetables, which are very good for you.
The flavourings used in Asian dishes are also healthy. They include garlic, chilli, lemon grass, ginger, galangal, mint, coriander and kaffir lime leaves. Kaffir lime leaves add a delicious flavour to Asian dishes so it’s a great idea to grow a kaffir lime tree (Citrus hystrix) in the garden.
Most ready-to-use Asian flavourings, curry pastes and sauce mixes are also fine. However, check the ingredient list before you buy. One product we looked at contained lots of additives and had glucose syrup as the main ingredient.
Coconut milk
The big nutritional problem with some Asian dishes, such as laksa, is coconut milk or coconut cream, because it can be very high in saturated fat. A recent survey published in Choice Magazine found these products have between 5 and 36% fat, although that information is not always on the label. Rosemary suggests that you:
follow the example of Asian cooks and don’t add coconut milk to everything
use one of the fat reduced products (where the fat content is listed), and add it right at the end of cooking
Healthy laksa
This recipe for a delicious and healthy laksa can be made using prawns, fish or tofu.
Ingredients
fresh noodles
sesame oil
onion, garlic, ginger
lemon grass, kaffir lime leaves
laksa curry paste
vegies of your choice, finely sliced
stock or water
prawns, fish, or tofu
1/2 can low-fat coconut milk
To serve
mung bean sprouts
squeeze of lime juice
fish sauce
fresh herbs
Method
1. Cook the noodles as per the instructions on the packet.
2. Heat some sesame oil in a wok, than stir in the onions, garlic, ginger, lemon grass, lime leaves and the laksa curry paste. Cook for a minute or two then add the vegies.
3. Add the stock or water and bring to the boil.
4. Add fish, prawns or tofu. Cook for a few minutes more, then add the low-fat coconut milk.
5. Drain the noodles. Put some mung beans into big bowls, add the noodles and ladle the laksa over the top.
6. Add a squeeze of lime juice, some fish sauce and fresh herbs, then serve.
