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"
                                    - - - - - -
- - - - - - - - - - - - -
 
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

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