* Exported from MasterCook *
Vegetarian Hot Pot
Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Vegan
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 1/4 cups vegetable broth
1 piece fresh ginger -- 1-inch, peeled, and cut into 1/4-inch slices
2 cloves garlic -- crushed and peeled
2 teaspoons canola oil
1 3/4 cups shiitake mushrooms -- stemmed, wiped clean and sliced (4 ounces)
1/4 teaspoon crushed red pepper -- or to taste
3/4 pound bok choy -- cut into ½-inch pieces, stems and greens separated
3 1/2 ounces Chinese wheat noodles -- or rice sticks (see Ingredient note)
14 ounce firm tofu -- (1 package) drained, patted dry and cut into ½-inch cubes
1 cup grated carrots -- (2 large)
4 teaspoons rice vinegar -- (to 6 t.)
2 teaspoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1/4 cup chopped scallions -- for garnish
1. Combine broth, ginger and garlic in a Dutch oven; bring to a simmer.
Simmer, partially covered, over medium-low heat for 15 minutes. Discard
the ginger and
garlic.
2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat.
Add mushrooms and crushed red pepper; cook, stirring often, until tender,
3 to 5 minutes. Add bok choy stems; cook, stirring often, until tender, 3
to 4 minutes.
3. Add the mushroom mixture to the broth. Add noodles, reduce heat to
medium-low and simmer for 3 minutes. Add bok choy greens and tofu; simmer
until heated
through, about 2 minutes. Stir in carrots, vinegar to taste, soy sauce and
sesame oil. Serve garnished with scallions.
Makes 5 main-dish servings, about 1 1/2 cups each
Ingredient note: Chinese wheat noodles and rice sticks (dried rice
noodles) are quick-cooking and can be found in the Asian-food section of
your supermarket.
Per serving: 230 calories (35%); 9 g fat (1 g sat, 1 g mono); 0 mg
cholesterol; 26 g carbohydrate; 14 g protein; 5 g fiber; 706 mg sodium;
253 mg potassium.
Nutrition bonus: 130% dv vitamin a, 29 mg vitamin c (50% dv), 179 mg
calcium (20% dv), 20% dv fiber. 1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 2 1/2 vegetable, 1 lean protein, 1 fat
Cuisine:
"Asian"
Source:
"Eating Well [magazine]"
S(Formatted by Chupa Babi):
"May 2012"
Yield:
"7 1/2 cups"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 598 Calories; 11g Fat (15.5%
calories from fat); 22g Protein; 115g Carbohydrate; 15g Dietary Fiber; 3mg
Cholesterol; 1861mg Sodium. Exchanges: 7 Grain(Starch); 1 1/2 Lean Meat;
1 Vegetable; 2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 1356 0 0
As for me and my house, we will serve the Lord! Joshua 24:15
Gwyn Grega
Group Owner/Moderator
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