Makes 2 servings; about 4 cups
The fresh, earthy flavor of cilantro gives this Asian-inspired soup a nice pungency.
3 cups reduced-sodium chicken broth
1 lemongrass stalk, crushed (see Note)
1 cup packed shredded napa cabbage or bok choy leaves
1 small carrot, cut into thin strips
4 ounces cooked chicken breast, shredded (about 2/3 cup)
2 tablespoons shredded fresh basil leaves, preferably Thai basil
2 tablespoons fresh cilantro leaves
2 green onions, cut diagonally into 1-inch pieces
1 tablespoon minced jalapeño or serrano chile, or to taste
Bring the broth and lemongrass to a boil in a medium saucepan over medium heat. Add the cabbage, carrot, and chicken. Boil until the greens are wilted, about 2 minutes. Discard the lemongrass. Ladle into two bowls and top each serving with half the basil, cilantro, and green onions. Add chile to taste.
Per serving: Calories 206, Protein 27g, Total fat 45, Sat fat 2g, Trans fat 0g, Cholesterol 54mg, Carbohydrate 16g, Dietary fiber 5g, Sodium 240mg
Note: Only the bottom 3 or 4 inches of the lemongrass is used. Crush with a meat mallet. Look for lemongrass with other fresh herbs in the produce section. Lemongrass paste is available in tubes in the produce section of some supermarkets. If lemongrass is not available, a strip of lemon peel can be used for a somewhat similar taste.
Konjac, derived from the root of the konjac plant, is a kind of yam that has been eaten in China and Japan for two thousand years. The chemical structure is a very long chain of indigestible, soluble fiber that passes through your GI tract largely unchanged and, therefore, has no calories. It also slows the absorption of sugar, thereby reducing the postmeal insulin response by up to 50 percent.
The root is ground into flour and used to make a variety of noodles and cakes. The noodles have a slight fishy odor that is eliminated when they are mixed with flavorings. Except when made into orzo or pearl pasta, however, they are also quite rubbery, and some people dislike the chewy texture. Konjac is extremely filling, and I like to add it to soup to increase volume and satiety. There are multiple vendors of konjac on the Internet.
Shirataki tofu noodles are made by combining tofu and konjac. Although they have a few more calories than konjac (total of 40 per 8-ounce bag), they are not fishy and are much less chewy. Because they have no flavor, they will take on the taste of whatever they’re mixed with and can be used in virtually any soup, with any pasta sauce, or in any casserole. The noodles are packed in water and sold in plastic bags; they need to be kept refrigerated. They are available at some specialty supermarkets or online. For information about where to buy them, go to house-foods.com. Recipes using shirataki tofu noodles can be found here, here, here, and here.