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Diabetes Quick Fix: Vietnamese Crab Soup

Linda Gassenheimer, Tribune News Service on

Published in Health Advice

This soup is filled with the fragrant flavors of Southeast Asia. As with most Asian dishes, it takes a little longer to prepare the ingredients, but then it takes less than 10 minutes to cook.

Lemon grass adds a special lemon flavor. It looks something like a scallion, but the stalks are a pale green color. Use the white bulbous end for the soup.

Helpful Hints:

— If fresh crab is unavailable, use good quality pasteurized crab replace the crab with shrimp.

— 1 tablespoon lime juice can be substituted for the lemon grass.

— A quick way to chop ginger is to peel, cut into chunks and press through a garlic press with large holes. Press over food or bowl to catch juices as ginger is pressed. The ginger pulp will not go through a small garlic press. Just the juice is enough to flavor the dish.

Countdown:

— Soak rice noodles.

— Assemble remaining ingredients.

— Complete soup.

Shopping List:

1/2 pound fresh or pasteurized ready-to-eat crabmeat, 1 bottle sesame oil, 1 package rice noodles, 2 stalks lemongrass, 1 package snow peas, 1 small piece fresh ginger, 1 container bean sprouts and 1 bunch scallions.

Staples: fat-free, low-sodium chicken broth*, hot pepper sauce, salt and black peppercorns.

Shop Smart:

* Fat-free, low-sodium chicken broth, containing per cup: 20 calories, 0 g fat, 150 mg sodium

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VIETNAMESE CRAB SOUP

 

Recipe by Linda Gassenheimer

4 ounces rice noodles

2 cups fat-free, low-sodium chicken broth*

2 cups water

2 stalks lemon grass, tender white base only, sliced

1 tablespoon, peeled and coarsely chopped fresh ginger

5 ounces fresh snow peas, trimmed (about 2 cups)

1 cup bean sprouts

1/2 pound fresh or pasteurized ready-to-eat crabmeat, drained

Several drops hot pepper sauce

2 tablespoons sesame oil

Salt and freshly ground black pepper

2 scallions, sliced (about 1/3 cup)

Place noodles in a bowl of water and soak 8 to 10 minutes to soften. Place chicken broth and water in a large saucepan. Add lemongrass, ginger and snow peas. Bring to a simmer over medium heat and cook 2 minutes. Add bean sprouts, crab and drained noodles. Bring back to a simmer and cook 2 more minutes. Remove from heat and add hot pepper sauce, sesame oil and salt and pepper to taste. Ladle into 2 soup bowls and sprinkle scallions on top. Makes 2 servings.

Per serving: 510 calories, 140 calories from fat,15 g fat, 2.3 g saturated fat, 5.7 g monounsaturated fat, 88 mg cholesterol, 33 g protein, 59.8 g carbohydrates, 4.1 g dietary fiber, 5.4 g sugars, 600 mg sodium, 1,042 mg potassium, 561 mg phosphorus

Exchanges: 3 starch, 3 vegetable, 3 lean protein, 1 1/2 fat

©2022 Tribune Content Agency, LLC

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