Recipes: Soup’s On

the recipes

february 99

Soup’s On

Asian Soup with Shredded Chicken and Rice

(makes 4 servings)

4	dried black mushrooms, rinsed
1	large clove garlic, minced
1	small Serrano or Thai chile pepper, seeded and minced
1	tablespoon (15 ml) minced fresh ginger
6	cups (1.4 l) low-sodium canned chicken broth
2	teaspoons (10 ml) low-sodium soy sauce
2	6-ounce (360 g) chicken breast halves, poached and shredded
4	ounces (120 g) snow peas, trimmed
1	small carrot, 2 ounces (30 g), thinly sliced
2	fresh waterchestnuts, peeled and thinly sliced (may used canned)
4	scallions, thinly sliced
1	cup (165 g) hot cooked rice

In a soup pot, combine mushrooms, garlic, chile pepper, ginger, chicken broth, and soy sauce. Bring to a boil over medium heat. Boil for 2 minutes. Remove from heat, cover, and let stand for 30 minutes. Using a slotted spoon, remove black mushrooms and slice. Return to the pot.
Bring mixture back to a boil. Add remaining ingredients, except scallions and rice. Lower heat and simmer, partially covered, for 10 minutes.
Stir in scallions and ladle into wide soup bowls. Place 1/4 cup (41 g) of the hot rice in the center of each bowl. Serve at once.

Per serving:	202 calories (7% calories from fat), 26 g protein, 1 g total fat (0.4 g saturated fat), 20 g carbohydrate, 2 g dietary fiber, 49 mg cholesterol, 216 mg sodium
Diabetic exchanges:	2 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable)

Pear and Raspberry Baked Pudding

(makes 4 servings)

	refrigerated butter-flavored cooking spray
1/2	pound (240 g) Bartlett pears
1/3	cup (41 g) fresh or frozen raspberries
1	tablespoon (15 ml) fresh lemon juice
6	tablespoons (90 ml) skim milk
1 1/2	tablespoons (13 g) unbleached all-purpose flour
2	tablespoons (30 ml) liquid egg substitute
1/4	teaspoon (1.25 ml) ground cinnamon
1/8	teaspoon (0.6 ml) almond extract
1	large egg white
1	tablespoon (12 g) sugar
1/2	tablespoon (6 g) reduced-fat margarine

Preheat oven to 400°F (200°C), Gas Mark 6. Lightly coat a 6-cup (1.2 l) shallow baking dish with cooking spray.
Peel and core pears. Cut each pear into 8 wedges. Arrange pears in the prepared dish. Sprinkle raspberries between the pears. Sprinkle lemon juice over all.
In a small bowl, whisk together skim milk, flour, egg substitute, cinnamon, and almond extract. Beat egg white until it forms stiff peaks. Gently fold into milk-flour mixture. Spoon over the fruit and sprinkle top with sugar. Dot with margarine.
Bake for 25 to 35 minutes, until fruit is tender and topping is set. Let stand at room temperature for at least 20 minutes before serving.

Per serving:	84 calories (12% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 16 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 54 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 bread/starch, 1/2 fruit)

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