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TOFU - Hot and Sour Soup
Nb persons: 6
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| The Star’s Hot and Sour Soup uses a combination of low-sodium chicken broth and reduced-sodium soy sauce to whittle the sodium to a more moderate 310 milligrams. Yet there’s still plenty of flavor, thanks to the seasonings: ginger, garlic, red pepper flakes, rice vinegar and sesame oil. Tofu, which acts like a sponge and soaks up the flavorings of the soup, is naturally low in sodium, high in protein and cholesterol-free. Mushrooms add texture and interest to the soup, as well as riboflavin, niacin and vitamin B6. Mushrooms are also an excellent source of potassium, a mineral that maintains blood pressure, and they are one of the richest vegetable sources of selenium, which may protect against cancer and heart disease. • Storage tip: Tofu is highly perishable and should be refrigerated no more than a week. Hot and Sour Soup | |
| 2 (14.5-ounce) cans | fat-free, low-sodium chicken broth |
| 2 cups | water, divided |
| 1 teaspoon | minced ginger-root |
| 2 cloves | garlic, minced |
| 3 ounces | shiitake mushrooms, coarsely chopped |
| 8 ounces | button mushrooms, sliced |
| 6 ounces | reduced-fat firm tofu, drained well and cut into 1/4-inch cubes |
| 3 tablespoons | rice vinegar |
| 1/4 to 1/2 teaspoon | crushed red pepper flakes |
| 1 tablespoon | reduced-sodium soy sauce |
| 3 tablespoons | cornstarch |
| 2 | egg whites, lightly beaten |
| 3 | green onions, minced |
| 1 teaspoon | sesame oil |
Combine chicken broth, 1 3/4 cups water, ginger and garlic in Dutch oven over medium-high heat; bring to a boil. Add mushrooms and reduce heat to a simmer; cook 5 minutes.
Add tofu, vinegar, red pepper flakes and soy sauce. Simmer, uncovered, 10 minutes.
Combine remaining 1/4 cup water with cornstarch; blend well. Stir cornstarch mixture into soup and simmer 3 minutes or until soup thickens. Slowly pour egg whites into broth, stirring constantly. Add green onions and sesame oil. Heat through and ladle into serving bowls.
Per (1-cup) serving: 146 calories (14 percent from fat), 2 grams total fat (trace saturated fat), no cholesterol, 20 grams carbohydrates, 12 grams protein, 310 milligrams sodium, 3 grams dietary fiber.
Read more here: http://www.kansascity.com/2013/03/05/4100110/eating-for-life-hot-and-sour-soup.html#storylink=cpy
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