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Healthful Recipes


Japanese-Style Noodle Soup

Description

This hearty main-meal soup is flavorful, yet simple to prepare

Picture of delicious noodle soup

Ingredients

For broth:

  • 4 oz shiitake mushroom stems, rinsed (remove caps and set aside) (or substitute dried shiitake mushrooms)
  • 1 Tbsp garlic, minced (about 2–3 cloves)
  • 1 Tbsp ginger, minced
  • 1 stalk lemongrass, crushed (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon)
  • 1 Tbsp ground coriander
  • 4 C low-sodium beef, vegetable, or chicken broth
  • 1 Tbsp lite soy sauce

For meat and vegetables:

  • 12 oz cut vegetables (fresh or frozen): carrots, green beans, green peas, water chestnuts, broccoli, peppers, snow peas
  • 4 oz shiitake mushrooms caps, rinsed and quartered
  • 8 oz udon or soba noodles (or substitute angel hair or your favorite pasta), cooked
  • 1 lb lean beef top sirloin, sliced very thin (optional - substitute with chicken, fish, or firm tofu)
  • 4 oz firm silken tofu, diced
  • ¼ C scallions (green onions), rinsed and sliced thin

Directions

  1. If using frozen vegetables, thaw in hot water for about 10 minutes
  2. Combine all ingredients for broth, except soy sauce, in a medium-sized pot or saucepan. Bring to a boil over high heat, then lower heat and simmer for 15 minutes.
  3. Strain the broth through a fine wire colander, and discard the solid parts. Season to taste with soy sauce.
  4. To finish the soup, bring the broth back to a boil. Add the thawed and drained vegetable stir-fry mix and mushroom caps, and simmer for 1 minute or until vegetables are cooked.
  5. Add the noodles and continue to simmer for another minute.
  6. Add the beef, if desired, and continue to simmer for about 5 minutes or until the beef is slightly pink to brown (to a minimum internal temperature of 145 ºF).
  7. Add tofu and scallions, and simmer 1–2 minutes until heated through.
  8. Serve immediately in 1-cup portions.

Notes

  • Makes 4 servings
  • Prep Time = 25 minutes
  • Cook Time = 15 minutes
  • 325 calories per serving

Tip: There are several varieties of tofu, each with a different moisture level. Silken and soft tofu are the moistest and easily blended into shakes, dips, and dressings. Regular tofu is less moist, and it's best for scrambling or using like cheese in casseroles. Firm, extra-firm, and pressed tofus are the driest. They absorb other flavors easily and hold their shape in stir-fries and on the grill.

Source: National Heart, Lung, and Blood Institute as a part of the National Institutes of Health and the U.S. Department of Health and Human Services

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Sunchoke and Cashew Stir-fry

Description

I'm still getting my head around which oils I prefer to use for stir-frying, but have had good results with Spectrum sunflower and peanut oils - Although they're both refined to allow for the high temps encountered in stir-fry, but my sense is that they start with good organic ingredients, and use natural refining techniques. Some of the other fats/oils I like to use in relation to high-temp cooking (coconut oil, clarified butter, etc) would definitely lend a not-always-welcome flavor profile to some of these stir-fries.

Ingredients

  • 1 teaspoon peanut or sunflower oil
  • 1 egg, beaten
  • 1 tablespoon peanut or sunflower oil, plus more if needed
  • 1 tablespoon minced ginger
  • 2 cloves minced garlic
  • 3 medium shallots, chopped
  • 1/2 serrano chile pepper, deveined and minced
  • 1 cup very thinly sliced sunchokes, well scrubbed
  • Kernels from 2 ears of corn
  • 1 1/2 - 2 cups day-old, cooked brown rice
  • 1 egg, beaten (optional)
  • 1 tablespoon soy sauce, plus more to taste
  • 1/3 cup toasted almond slices
  • 1/2 cup toasted cashews
  • fine grain sea salt and pepper, to taste
  • plenty of chopped fresh basil

Directions

Start by making a thin egg pancake/crepe by adding one beaten egg to a hot wok (or well-seasoned skillet) that has been coated with about 1 teaspoon of oil. Carefully tilt the pan so the egg covers the bottom as thinly as possible. Cook until the egg is just set. Flip and cook the other side before removing to a cutting board. Let cool, then cut into bite-sized pieces. Set aside.

Now you're ready to stir-fry the rest. Make sure all your ingredients are prepped and at the ready, because this goes fast. Heat your wok (or skillet) over high heat until a drop of water vaporizes in a second or two. Swirl in 1 tablespoon of oil, and add the ginger, garlic, shallots, and chile pepper. Stir-fry 20 or thirty seconds, or until fragrant and softened a bit. Stir in the sunchokes and cook until they take on a hint of color, then add the corn, all the while pushing the ingredients around the pan. If you feel like you need a touch more oil at this point, swirl a bit more in before adding the rice, and stirring well to combine. If you like less separation in your fried rice, you can stir another beaten egg straight into the rice at this point, it's optional though. If added, stir well, letting the egg cook through. Swirl in the soy sauce, and continue to toss the ingredients. Add the egg crepe, almonds, and cashews, then taste and work in more soy sauce if needed (or perhaps a bit of salt and pepper instead). Quickly turn out onto a platter to serve, sprinkled generously with chopped basil.

Notes

  • Serves 2-3 as a main course, more a part of a larger multi-course meal
  • Prep Time = 10 minutes
  • Cook Time = 3 minutes

"Sunchoke and Cashew Stir-fry Recipe." Web log post. 101 Cookbooks. Ed. Heidi Swanson. 12 June 2012. Web. 24 Feb. 2014.

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