Always a favourite, this soup gets a protein boost from both the tofu and strips of pork, making it a filling Asian meal.

Serves 4

  • 2 cups water
  • 2 cups fat-free, low-sodium vegetable broth or low-sodium chicken broth
  • 2 boneless center-cut pork chops (about 4 ounces each), all visible fat discarded, sliced into 2 x1/4-inch strips
  • 1/2 teaspoon sugar
  • 1/2 teaspoon grated peeled gingerroot
  • 2 cups thinly sliced button mushrooms
  • 14 ounces light firm tofu, well drained, patted dry, and cut into 1/4-inch cubes
  • 6 ounces snow peas, ends trimmed, halved on the diagonal
  • 8 ounce can sliced water chestnuts, rinsed and drained
  • 1 teaspoon cornstarch
  • 3 tablespoons soy sauce
  • 3 tablespoon plain rice vinegar
  • 1 teaspoon chili garlic paste, or chili garlic sauce, or 1/8 teaspoon red pepper flakes
  • 1/2 teaspoon toasted sesame oil
  • 1/4 cup thinly sliced green onions
  1. In a large saucepan, stir together the water, broth, pork, sugar and ginger root. Bring to a boil over medium-high heat.
  2. Stir in the mushrooms. Reduce the heat and simmer, covered, for 10 minutes, or until soft and the pork is no longer pink on the outside, stirring occasionally.
  3. Stir in the tofu, snow peas, and water chestnuts. Cook for 1 or 2 minutes, or just until the snow peas are tender-crisp, stirring occasionally.
  4. Put the cornstarch in a small bowl. Add the soy sauce and vinegar, whisking to dissolve. Whisk into the soup. Cook for 1 minute, or until the soup thickens slightly. Remove from the heat.
  5. Stir in the chili garlic paste and oil. Just before serving, sprinkle with green onions.

Per serving: Calories 181, total fat 5.0 g, saturated fat 1.0 g, trans fat 0 g, polyunsaturated fat 2.0 g, monounsaturated fat 1.5 g, cholesterol 29 mg, sodium 417 mg, carbohydrates 14 g, fiber 4 g, sugars 5 g, protein 21 g.

Dietary exchanges: 1/2 starch, 1 vegetable, 2-1/2 lean meat

– from the book, “The New Heart Association Cookbook”, 9th edition.

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