Always a favourite, this soup gets a protein boost from both the tofu and strips of pork, making it a filling Asian meal.
- 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
- In a large saucepan, stir together the water, broth, pork, sugar and ginger root. Bring to a boil over medium-high heat.
- 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.
- 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.
- 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.
- 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.