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)