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Tuesday, March 27, 2012

MMHL Tip #18- Miso love soup

Tip #18 Mix up the dinner menu with Miso Soup With Sweet Potato Dumplings

Miso soup is a wonderful first course dinner option because of its fat busting, metabolism boosting benefits. We have not had Miso on the menu in ages (mostly due to how bland and boring this dish can be) but with the added sweet potato dumplings I am all about bringing it back to the dinner table.

 This spicy soup from Shawn McClain, chef at Green Zebra in Chicago.

 Serves 4 INGREDIENTS:
 1 pound sweet potatoes
1 tablespoon canola oil
2 cloves garlic, chopped
1 shallot, chopped
1/8 teaspoon red pepper flakes
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups sliced bok choy 1 cup bean sprouts
1 cup edamame, shelled 12 wonton wrappers
3 tablespoons white miso, plus more to taste
2 scallions, thinly sliced

PREPARATION
Heat oven to 375˚. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place bok choy, sprouts and edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tbsp of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with scallions.

THE SKINNY 286 calories per serving, 6 g fat (0.5 g saturated), 47.8 g carbs, 8.3 g fiber, 11.5 g protein

With just 286 calories you can easily add a filling side dish of steamed rice that I would personally dip into my soup before each bite.

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