When you want to bulk up, it’s the total calories you consume that really matter, says Wong Hui Mei, a dietitian at the Singapore General Hospital. Choosing from food that is denser in calories will ensure that you meet the numbers. For example, yellow noodles, which contain about 275 calories per cup, are the most calorie-laden of all the noodles. Also, opt of calorie-heavy fungus. The oyster mushrooms contain twice the number of calories per serving, compared to white button mushrooms.

Ingredients

100g Tom yam paste
250ml Chicken stock
100g Bak choy
500g Frozen seafood mix
100/50ml Thickened coconut cream
20g Thai basil
1 cup Oyster mushroom
2 cups Yellow noodles

Instructions

1. Heat tom yam paste and chicken stock in saucepan over low-to-medium heat. Slice bak choy and oyster mushrooms, and set aside.

2. When mixture starts to bubble, add frozen seafood, sliced bak choy and mushrooms. Cook for 1 to 2 minutes.

3. Rinse noodles in warm water, drain and add to saucepan. Add thickened coconut cream, reduce heat and stir thoroughly. Transfer to bowl, top with Thai basil and serve.

Nutritional Content

Makes 4 servings.
Per serving: 349 calories, 48g carbohydrate, 23g protein, 12g fat, 4g fibre, 824mg sodium