PASTA--Sukiyaki

[Guest guest]

Most of the Taste for Living recipes have photos to go with them if you want to

insert them in your recipe in MC. See the note on the bottom for the link to

the photo (I put them on PhotoPoint).

 

 

* Exported from MasterCook *

 

Sukiyaki

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : Taste For Living

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/2 pounds low-fat firm tofu -- cubed

1 Roasted Onion -- cut in half & thinly sliced

4 ounces shiitake mushrooms -- stemmed & thinly sliced

6 carrots -- peeled & cut into julienne strips

3 heads baby bok choy -- sliced lengthwise down the middle

OR 1/2 small head regular bok choy -- diced

8 cups fat-free mushroom broth or Vegetable Stock

1/2 cup low-sodium tamari soy sauce

3 tablespoons mirin -- (Japanese seasoning wine)

OR 1 tablespoon natural cane sugar

8 ounces fresh spinach -- stemmed, washed & chopped

8 ounces dried clear rice vermicelli or soba

noodles

5 green onions -- split lengthwise & thinly sliced on the

diagonal

 

 

Place tofu, onions, mushrooms, carrots, bok choy, broth or stock, soy sauce and

mirin or sugar in a soup pot. Bring to a boil and reduce heat to a gentle

simmer. Cook for 10 minutes.

 

..Remove pot from heat and stir in spinach. Let steep for 3 minutes.

 

Meanwhile, while soup is cooking, cook rice vermicelli or soba noodles according

to package directions. Drain.

 

Place the warm vermicelli or soba noodles in soup bowls and ladle hot broth and

vegetables on top. Sprinkle with sliced green onions.

 

Source:

" http://www.tasteforliving.com "

 

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Per serving: 226 Calories (kcal); 1g Total Fat; (2% calories from fat); 9g

Protein; 52g Carbohydrate; 0mg Cholesterol; 359mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

NOTES : Roasted Onion:

 

Roasting is an easy, fat-free way to bring out the mellow sweetness of onions.

You can use roasted onions in a range of sautés, sauces and condiments. I

suggest roasting several at a time so you have them ready to use all week long.

To roast, place unpeeled onions in a baking dish and bake in a 350ºF oven until

soft, about 45 minutes for medium onions, 50 to 60 minutes for large onions.

When cool, wrap tightly in plastic wrap. Roasted onions will keep up to 1 week

in the refrigerator. One medium onion yields about 3/4 cup chopped onion, one

large onion yields about 1

1/4 cups chopped onion.

 

Photo available at: http://albums.photopoint.com/j/AlbumIndex?u=23168 & a=685914

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