2 cups fat-free, low-sodium chicken broth
2 cups fat-free, no-salt-added beef broth
4 ounces boneless, skinless chicken breast, all visible fat removed, thinly sliced
1 cup sliced fresh shiitake mushrooms, stems discarded
1/3 cup shredded carrots
1 tablespoon low-salt soy sauce
2 teaspoons sugar
1 teaspoon toasted sesame oil
1/2 teaspoon white pepper
3 tablespoons cornstarch
1/2 cup water
1/2 cup sliced water chestnuts, rinsed and drained
1/2 cup sliced bamboo shoots, rinsed and drained
4 ounces soft or silken reduced-fat tofu, drained and diced
Egg substitute equivalent to 1 egg, or 1 large egg
|
An interesting combination of chicken broth and beef broth serves as the base for this soup.
In a large saucepan, bring the chicken broth and beef broth to a simmer over medium high heat. Stir in the chicken, mushrooms, carrots, rice vinegar, soy sauce, sugar, sesame oil, and pepper. Return to a simmer. Reduce the heat; simmer for 4 to 5 minutes, or until the chicken is no longer pink in the center.
Put cornstarch in a small bowl. Add the water, stirring to dissolve. Stir into the soup. Increase the heat to medium-high; cook for 1 to 2 minutes, or until slightly thickened, stirring occasionally. Reduce the heat to medium.
Stir in the remaining ingredients except the egg substitute.
Cook for 1 to 2 minutes, or until the soup is warmed through, stirring occasionally. Increase the heat to medium-high. Bring the soup to a simmer. Slowly drizzle in the egg substitute. Simmer for 8 to 10 seconds, then stir gently. Cook for about 30 seconds, or until the egg shreds look slightly fluffy, are somewhat opaque, and are stringlike when lifted with a spoon.
Serve immediately.
- Calories: 66.
- Total Fat: 1 g.
- Saturated Fat: 0 g.
- Polyunsaturated Fat: 0.5g.
- Monounsaturated Fat: 0.5g.
- Cholesterol: 8mg.
- Sodium: 125 mg.
- Carbohydrate: 7g.
- font face="Arial" size="2">Fiber: 1g.
Protein: 7 g.
Serving Size: 3/4 cup per serving
Serves 8
From: AMERICAN HEART ASSOCIATION LOW CALORIE COOKBOOK
|
