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Southeast Asian miso soup
Thai spring rolls
Tofu BBQ skewers
Mandarin orange salad
Enjoy this complete feast on a chilly winter night, or in late spring. It is perfect for
entertaining guests, or feeding your entire family!
SOUTHEAST ASIAN MISO SOUP makes 4 servings
1 leek, greens included, roughly chopped
1 medium onion peeled and cut into large dice
1 carrot, peeled and chopped
1 stalk of celery, chopped
8 shiitake mushrooms
2 lemon grass stalks, cut into 4 inch pieces
2 inch piece of fresh ginger, un peeled and cut into 6 pieces
4 cloves of garlic, un peeled and cut in half
2 jalapenos cut in half
Handful of cilantro stems
GARNISHES
2oz. Rice stick noodles, broken into 3 inch pieces
2 tbsp dark red miso
4oz. Firm silken tofu, cut into ¼ inch dice
1 scallion (white and light green parts) thinly sliced
1 cup watercress (1/2 bunch, heavy stems removed)
2 tbs. Fresh lime juice
¼ cup cilantro leaves
1 small chili, such as Thai bird or Serrano, or small jalapeno, cut into very thin rings, optional
1) In stockpot or large saucepan, combine leeks, onion, carrot, celery, mushrooms, lemon
grass, ginger, garlic, jalapenos, cilantro stems, and 8 cups water. Bring to a boil, reduce heat
and simmer, uncovered, about 30 minutes.
2) Pour stock through a strainer set over a large bowl; discard solids. You should have
about 5 cups of stock. If necessary, add water to measure 5 cups. Pour stock back into pot, and
reheat if necessary.
3) Bring medium saucepan of water to a boil. Add rice noodles. Let boil 1 minute, turn off
heat, and let stand 10 minutes to soften. Drain.
4) Remove a ¼ cup of stock to small bowl; add miso, and stir until dissolved. Add miso
mixture, noodles, tofu, scallions and watercress to stock. Stir in lime juice and cilantro leaves.
Serve hot with jalapeno rings floating on top.
Per serving: 86 calories, 4 grams prot., 1 gram fat, 16 grams carbs, 0 cholesterol
THAI SPRING ROLLS makes 6 servings
3 tbsp unsweetened, unfiltered apple juice (try making your own in a juicer)
2 tbsp rice vinegar
2tbsp low sodium soy sauce
½ tsp Asian sesame oil
4 garlic cloves, thinly sliced
1 tbsp minced fresh ginger
2 tbsp chopped fresh basil
½ tsp. canola oil
½ red onion chopped
1 red bell pepper, stemmed, seeded, and chopped
1 yellow bell pepper, stemmed, seeded, and chopped
1 carrot, sliced on the bias into thin slices
½ pound shiitake mushrooms, stemmed and sliced
½ pound fresh white mushrooms, sliced
1 cup shredded red cabbage
2 cups mung bean sprouts
Six 6 by 6-inch wonton wrappers
1 cup carrot-ginger sauce
1) Preheat oven to 350 degrees. Spray a baking sheet with vegetable oil spray.
2) In a bowl, combine the apple juice, vinegar, soy sauce, sesame oil, garlic, ginger, and
basil and stir to mix.
3) In a wok or frying pan, heat the canola oil over high heat until vary hot. Stir fry the
vegetables one at a time, for 2 to 3 minutes each or until they begin to soften. Add about 1
tsp. of the soy-sesame oil sauce to each batch. Transfer the vegetables to a colander set over a
bowl. When all the vegetables are cooked, toss them to mix. Let the vegetables drain and
reserve the liquid.
4) Lay the wonton wrappers on a dry surface, with a corner of each one pointing toward
you. Spoon about ¾ cup of filling near the bottom of each wrapper, and roll up halfway. Fold
in the sides and continue rolling. Dampen the top corner with water or reserved liquid and
finish folding, pressing gently to seal. Lay the spring rolls seam side down on the baking sheet.
Bake for 15 to 18 minutes, or until lightly browned. Serve with the sauces.
Per serving: 126 calories; 1 gram fat;7 grams protein;27 grams carbohydrates
THAI CARROT GINGER SAUCE makes about 21/2 cups.
2 cups fresh carrot juice
¼ baked russet potato, peeled
¼ cup rice vinegar
2 tbsp teriyaki sauce
1 tbsp low sodium soy sauce
1 tsp minced fresh ginger
2 garlic cloves minced
½ tsp Vietnamese-style chili sauce
½ tsp finely chopped fresh rosemary
¼ tsp brown sugar
¼ tsp Asian sesame oil
In a blender or food processor, combine the ingredients and blend until smooth. Let stand for
about 15 minutes to give flavors time to blend. Serve at once or transfer to a lidded container
and refrigerate for up to 3 days.
Per Serving: serving size-1 tbsp. 11 calories; 0 fat;0 prot.;2 grams carb.
TOFU BBQ SKEWERS
1 to 2 blocks of very firm tofu, cut into large dice ( I use Wildwood brand tofu in the shrink
wrap packaging)
3 Bell peppers; 1 red, 1 orange, and one yellow cut into chunks
1 large onion cut into chunks
1 pound button mushrooms
Your favorite teriyaki, or other low calorie, low fat marinating sauce.
Bamboo skewers
Take a soak your skewers in water to cover, in large oblong dish (this dish must be big enough
to marinate your completed skewers) after your skewers have been soaked for at least 15
minutes, begin threading your veggies and tofu onto the skewers. Once all your skewers are
done, place in dish and cover them with marinade. Let skewers sit at least 2 hours in
refrigerator, turning occasionally, to coat.
Once skewers are done marinating; place on medium hot grill, which has been sprayed, with
cooking spray. Cook turning often until tofu is heated through and veggies are cooked to your
liking. Enjoy!
*calorie content and nutrient profiles will vary depending on what tofu and sauce you use. Pay
attention to serving sizes and labels!
MANDARIN ORANGE SALAD serves 6
Fresh baby green salad mixture (enough for 6 people)
1 can of mandarin orange slices, drained
2 tbsp of sliced almonds
Toss salad with oranges and almonds. Add dressing below:
DRESSING FOR SALAD
½ cup nonfat plain yogurt
¼ cup orange juice concentrate, thawed
2 tbsp poppy seeds
1 tbsp honey
Whisk yogurt, orange juice, poppy seeds, and honey together in a small bowl. Pour over
salad, and toss to coat thoroughly.
Calories per serving of salad dressing: 57, fat 1 gram, 10 grams carb, 2 grams prot.
