Click here to go to SparkRecipes.com.
HOT AND SOUR SOUP
Yield: 5 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
2 cans (14 ounces each) reduced-sodium chicken broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowly stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving (1 cup):
Calories: 89, Fat: 3 g, Cholesterol: 43 mg, Sodium: 644 mg, Carbohydrate: 8 g, Dietary Fiber: 1 g, Sugars: 3 g, Protein: 8 g
Diabetic Exchanges: 1/2 Carbohydrate, 1 Lean Meat
French Onion Soup
Cooking Light Annual Recipes 2006
2 teaspoons olive oil
4 cups thinly vertically sliced Walla Walla or other sweet onion
4 cups thinly vertically sliced red onion
1/2 teaspoon sugar
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/4 cup dry white wine
8 cups less-sodium beef broth
1/4 teaspoon chopped fresh thyme
8 (1-ounce) slices French bread, cut into 1-inch cubes
8 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
Preparation Heat olive oil in a Dutch oven over medium-high heat. Add onions to pan; sauté for 5 minutes or until tender. Stir in sugar, pepper, and 1/4 teaspoon salt. Reduce heat to medium; cook 20 minutes, stirring frequently. Increase heat to medium-high, and sauté for 5 minutes or until onion is golden brown. Stir in wine, and cook for 1 minute. Add broth and thyme; bring to a boil. Cover, reduce heat, and simmer 2 hours. Preheat broiler. Place bread in a single layer on a baking sheet; broil 2 minutes or until toasted, turning after 1 minute. Place 8 ovenproof bowls on a jelly-roll pan. Ladle 1 cup soup into each bowl. Divide bread evenly among bowls; top each serving with 1 cheese slice. Broil 3 minutes or until cheese begins to brown.
Yield 8 servings
Nutritional Information CALORIES 290(30% from fat); FAT 9.6g (sat 4.8g,mono 1.9g,poly 0.7g); PROTEIN 16.8g; CHOLESTEROL 20mg; CALCIUM 317mg; SODIUM 359mg; FIBER 3.1g; IRON 1.6mg; CARBOHYDRATE 33.4g
Joan's notes: I used chicken broth instead of beef, since Sarita doesn't eat red meat or their by products.
1/2 pound ground chicken, veal or lean pork
2 green onions, finely chopped
2 teaspoons grated fresh ginger root
1 teaspoon cornstarch
1 teaspoon lite soy sauce
6 drops hot pepper sauce
18 wonton wrappers
4 cups chicken broth
2 teaspoons lite soy sauce
1 teaspoon sesame oil
1/4 teaspoon hot chili paste
Salt and freshly ground black pepper
1 cup shredded fresh spinach or watercress
1 green onion, thinly sliced
In bowl, combine ground chicken, green onions, ginger root, cornstarch, soy sauce and hot pepper sauce; mix until well blended. Lay wonton wrappers on work surface. Place spoonful of ground chicken mixture in center of each one. Moisten edges with water. Fold each
wrapper in half to form triangle; press edges to seal. Arrange in steamer basket. Cover and steam over boiling water for 3 minutes.
Meanwhile, in large saucepan, combine broth, soy sauce, sesame oil and hot chili paste. Bring to boil. Season to taste with salt and pepper. Just before serving, stir in spinach until wilted.
Place 3 wontons in each bowl. Ladle soup over top. Garnish with green onion rings.
Yield: 6 servings
Per serving: 183 calories, 3 g total fat, 1 g saturated fat, 47 mg cholesterol, 16 g protein, 21 g carbohydrate, 642 mg sodium, 340 mg potassium
Not sure what to call it- but it's sooo easy and good!
1-2 cups prepared gnocchi
4 cups chicken broth ( use sodium free herb-ox)
2-4 cloves of garlic, minced
2 Tbls olive oil
pinch of red pepper flakes
3 cups cleaned baby spinach leaves
2 cups shredded cooked chicken
parmesan cheese (if desired)
1. Bring medium saucepan of cold water to a boil over high heat, then salt it generously. Add the gnocchi and cook, stirring occasionally, until al dente, about 3 minutes. Drain and set aside.
2. In a stock pot over medium-low heat, add olive oil, garlic, and red pepper flakes. Cook for 2 minutes, stirring constantly. Add broth, sugar and chicken and bring to a simmer. Add spinach and allow it to wilt. Stir in the gnocchi and cook until heated through. Taste and season with salt and a generous amount of pepper to taste.
3. Ladle the soup into warmed shallow bowls and shower each with freshly grated cheese.
I often make this with chopped Kale or other greens. This recipe can easily be adapted your tastes or what you have on hand in the kitchen.
Edited by: KDSTAP at: 8/10/2011 (10:17)
Other Recipe Requests Topics: