Real African Dishes: [MC-AllEthnic-Recipes] Miso Soup with Watercress and Shiitakes - 4 pts plus; 26g Carbohydrate; 4g Dietary Fiber

Wednesday, June 5, 2013

[MC-AllEthnic-Recipes] Miso Soup with Watercress and Shiitakes - 4 pts plus; 26g Carbohydrate; 4g Dietary Fiber

* Exported from MasterCook *

                 Miso Soup with Watercress and Shiitakes

Recipe By     :
Serving Size :
6     Preparation Time :0:00
Categories    :
LowCal (Less than 300 cals)     LowerCarbs
                LowFat
(Less than 30%)          Vegan

Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
1         tablespoon olive oil
1                     yellow onion -- finely
chopped
3                     plum (Roma) tomatoes -- peeled
and seeded, then diced
1         tablespoon peeled and finely chopped fresh ginger
3             cloves garlic -- minced
4               cups vegetable stock -- or broth
2        tablespoons white miso
     1/4         pound firm tofu -- drained and cut into 1/4-inch cubes
3             ounces fresh shiitake mushrooms -- stemmed, brushed
clean, and caps thinly sliced
1                cup watercress leaves
1                     green (spring) onion --
including tender green top, thinly sliced

In a large saucepan, heat the olive oil over medium heat.
Add the yellow
onion and saute until soft and translucent, about 4
minutes. Add the
tomatoes, ginger and garlic and saute until the tomatoes
are softened,
about 5 minutes. Add the stock and bring to a boil.
Reduce the heat to a
simmer.

Whisk in the miso until dissolved. Add the tofu,
mushrooms and watercress
and simmer until the tofu is heated through and the
mushrooms and
watercress are softened, about 1 minute.

Ladle into warmed individual bowls and garnish with the
green onion. Serve
immediately.

SERVES 6

Dietitian's tip: Miso, a Japanese flavoring, is made by
fermenting cooked
soybeans. White and yellow misos are mild; dark varieties
have more
complex flavors.

Cuisine:
"Asian"
Source:
"New Mayo
Clinic Cookbook"
S(Formatted by Chupa Babi):
"June
2013"
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Per Serving (excluding unknown items): 184 Calories; 6g
Fat (29.7%
calories from fat); 8g Protein; 26g Carbohydrate; 4g
Dietary Fiber; 2mg
Cholesterol; 1308mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean
Meat; 1 Vegetable; 1 Fat.

Nutr. Assoc. : 0 0 4779 0 0 0 0 0 904321 5474 679