Saturday, April 6, 2013

[MC-AllEthnic-Recipes] Miso Soup with Sweet Potato Dumplings - 7 pts plus

 

                     
* Exported from MasterCook *
 
                  Miso Soup with Sweet Potato Dumplings
 
Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    : LowFat (Less than 25%)          Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1              pound  sweet potatoes
  1         tablespoon  canola oil
  2             cloves  garlic -- chopped
  1                     shallot -- chopped
     1/8      teaspoon  red pepper flakes
     1/2      teaspoon  salt
     1/4      teaspoon  freshly ground black pepper
  4               cups  sliced bok choy
  1                cup  bean sprouts
  1                cup  edamame -- shelled
  12                    wonton wrappers
  3        tablespoons  white miso -- plus more to taste
  2                     scallions -- thinly sliced
 
Heat oven to 375°.
Prick holes in potatoes. Bake on a baking sheet until soft, turning once,
about 1 hour. Cool, then peel and mash.
 
Heat oil in a small skillet over medium heat. Cook garlic and shallot,
stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic
mixture, salt and pepper into potatoes.
 
Place bok choy, sprouts and edamame in a pot with 2 cups water and set
aside.
 
Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato
mixture in the center and make a fist to gather edges. Repeat with
remaining wrappers and filling.
 
Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered,
until wrappers are translucent, 3 to 6 minutes.
 
Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring
to a boil. Remove from heat.
 
Add miso, stirring until it dissolves. Divide among bowls; top with
scallions.
 
Serves 4
 
286 calories per serving; 6 g fat (0.5 g saturated) ; 47.8 g carbs ; 8.3 g
fiber ; 11.5 g protein
 
This spicy soup from Shawn McClain, chef at Green Zebra in Chicago, is
rich in immunity-enhancing vitamin A. Easy prep only adds to the appeal!
 
Cuisine:
  "Asian"
Source:
  "SELF magazine"
S(Formatted by Chupa Babi):
  "April 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 330 Calories; 9g Fat (24.5%
calories from fat); 16g Protein; 49g Carbohydrate; 8g Dietary Fiber; 2mg
Cholesterol; 943mg Sodium.  Exchanges: 3 Grain(Starch); 1 Lean Meat; 1
Vegetable; 1 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 183 0 0 0 0 0
 

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