Showing posts with label veggies. Show all posts
Showing posts with label veggies. Show all posts

Thursday, November 21, 2013

Asian Inspired Curry Soup

Main Soup Ingredients:
Olive Oil
Garlic
Swanson's Thai Ginger Broth
Curry Spices*
Fish Sauce
Firm Tofu or Meat
Coconut Milk
Veggies Of Your Choice
Garnish: 
Lime Juice
Sriracha
Green Onion
Cilantro 

Takes less then 30 minutes, to prep/cook and plate, but feels like a restaurant dish, and so healthy and delicious! Really versetile and simple to prepare, one pot, one cutting board, a knife and a spoon, and you're pretty much set!

Step One:
Heat a medium sized sauce pan over Low-Medium temp. Add a tiny bit of EVOO. Soften one clove chopped garlic in the olive oil for about a minute, not too long, don't want to brown it, just release the juice and delicious flavor.  If you were going to add meat, this is when you'd want to do it. Raw slices of chicken work well. Haven't tried shrimp yet, but I bet it would be awesome!, However, shrimp doesn't take too long to cook, so I'd probably wait on that a little.  
 Add about 1-1.5 cups of the Swanson's Thai Ginger Broth. This broth is semi spicy, so keep tasting it as you add the other ingredients to make sure you get your desired spice level. 
One of the things I love about this soup recipe, is that you can literally prep as you cook. So after you get the broth in, you can let that simmer gently while you peel and chop up some carrots (at this point add any veggies that are hard and need to cook down a bit) I usually use 1 normal sized carrot. Toss that in. 

Then chop up some nice red bell pepper, this is a little less then I usually add, but its what I had left in the house. I make this recipe FAR too much! :) Its soooooooo good!

 At this point you want to season the broth a little more with various things. I love this set of curry's from my local spice shop, and a bit of fish sauce. Gives it a very authentic yummy, flavor. Remember a little of all of this goes a long way, especially the fish sauce, it works as your salt, and so you want to careful not to go too crazy, a good 2 shakes of it should be good, and you can always add more if it seems not quite right. 

 I'm not sure why but I like my squashes in this dish, to be pretty big, I think its because I like them firm, but with time to soak in the flavor.  So I usually add them in next. If you were going to add in Cauliflower, this would be a good time for that. I usually do, but I didn't have any today. 

I love the firm Tofu in this recipe a lot, it absorbs the flavors but holds its shape well.  One trick I will share, is usually when you pop the tofu container, all the juices spill, and you wont need a whole container for the recipe, so grab a tupperware first, and make sure to catch the juices, so it will keep fresh in your fridge.
 I usually slice, about 1/2" slices 2-3 of them work well, then move them to my cutting board. 
Here's probably too many photos to show you how I cut them. Just basically you want nice cubes of tofu, slightly big cubes are good!
  

 Toss those on into the soup. You want them to hang out for a bit, so they warm up and absorb the flavor of the broth. 
I've tried a LOT of coconut milk, and they are all pretty terrible, except this brand, so I'd HIGHLY recommend you use this. Its richer and more flavorful then others. Also doesn't separate as much, and can reincorporate pretty well! Make sure you shake or whisk it well before stirring it into the soup. It can be put into a tupperware and saved for a few days. You wont need more then 1/2 cup, I like this soup more brothy, then coconut milky but it gives it a nice flavor either way, so its really more of a personal taste thing. 




I had about half a can left and just added it all, turns out it was a bit more then I like, became very heavy and rich, so if you like that - add more coconut milk, if you want something lighter and brothier, add less!
 Above is what it looks like BEFORE you stir, and then after you stir is below this line. Mmmm
At this point the soup is basically done, so its a good time to add the items you want to cook the very least. Such as Mushrooms, or Broccoli. No one wants sludgey veggies in their soup. Its all about fresh, crisp yummy veggies! 


Because I added a bit too much coconut milk for my taste this time, I added some more curry powders to help break through that rich milk. 

 Here's another odd trick I picked up making this dish often. Sometimes my ratios get off and I have way more broth then I need, so I like to scoop out all the veggies and tofu/meat and put them in the bowl first.
 Then pour the broth over it so I make sure that its's got a nice ratio. As it turns out today, I made just the right amount and it all fit. (please keep in mind this is a LARGE asian soup bowl) 

 As for garnish, I love some lime juice, about 1/2 a cap full works well. Sriracha if you want even more spice. Then top with chopped green onion and/or cilantro. Or really whatever sounds good to you!


 As I said before, I added a bit more coconut broth in there today then usual, so here's a few pics of what it might look like with less. I highly recommend trying this soup, espcially during the cold/flu season. I swear it cures what ales ya!  


ENJOY!

Thursday, January 17, 2013

382 Calorie Pasta Primavera Dish!

I love me some pasta, but its always "OFF THE MENU" when I'm dieting, until now! Last night I invented a new dish that not only was big on flavor, and had yummy pasta in it, it was also super healthy and low calorie. I had to share! Its filling, and even a pretty big portion for "health food".

Not the best pic, but trust me - it was SOO good. I snapped the pic quickly because I was starving, but it will work for this recipe.

What you need:
Angel hair Pasta (just a little)
Drizzle of Olive Oil
1/3 of an Yellow Onion
1 small carrot
2 cloves garlic
4-5 mushrooms
1 small Zucchini
about 1/2-1 cup Broccoli
Tablespoon of butter (or less)
1/2 - 1 Tablespoon of Lemon Juice (I like lemon flavor so I used a lot)
Greek Seasoning
Sprinkle of reduced fat Feta Cheese

Boil water, cook a small patch of Angel Hair pasta as directed. I used about the thickness of my finger worth of pasta, really don't need much cause the veggies fill it in, plus its just empty calories (delicious empty calories) anyway.

While that's doing its thing take a TINY drizzle of olive oil and saute up some yellow onions (these do have a kind of high calorie count FYI, so if you aren't into onions - skip them and its still will be good and it will save you about 30 calories. Then add chopped up carrots, then garlic, then mushrooms, then broccoli, then zucchini, saute for about 5-7 minutes total, checking doneness (about as long as it will take for you noodles to cook. Add the butter, and lemon juice and greek seasoning (salt/pepper good too).  Add the done pasta to the skillet and toss it all together.

Put on your plate, sprinkle the bit of feta cheese on top (helps you forget about Parmesan, and its consistent with the Greek seasonings used) You can change this up and use all sorts of veggies, and seasonings. But keep it light, simple and delicious! Just weigh your food and make sure you pay attention to calories.

If you can splurge, meat would be great in this too - especially shrimp! Chicken or whatever you like!

ENJOY!
xoxo

Kela