What you need for Maki Rolls:

Sushi Rollers – In other words, the bamboo mats we used for rolling the sushi. Any Japanese store will have them and they are very cheap, like a dollar per mat.

Nori – These are the sheets of seaweed that we used in the class to make the rolls (and hand rolls). Do make sure that the package is fresh – when exposed to air they can absorb moisture very easily and lose their crispness. Remember to put the shiny side down before you apply the rice, and apply the rice using a minimal amount of liquid so that the nori doesn’t get soggy.

Sushi Rice - Don’t stress, it is forgiving! Find Japanese rice, or sushi rice. Rinse it well! And cook gently!

Cook Time: 30 Min.  •  Serves: 4  •  Calories: 388 •  Total Fat: 12 grams  •  Protein: 9 grams

The beauty of this recipe is its infinite adaptability – you can fill your sushi rolls with just about anything: cucumber, avocado, sweet potato, tofu, mango, etc!

INGREDIENTS:

For the Avocado Brown Rice Rolls, serves 4

• 4 sheets of nori (dried seaweed)
• 4 cups brown short grained rice
• 2 large Avocados, diced

For The Cucumber Seaweed Salad, serves 4

• 2 medium cucumbers, sliced into thin rounds
• 2 sheets nori, cut into ¼ in x ½ in pieces
• 4 Tbsp rice vinegar
• 1 Tbsp sugar
• ½ tsp salt

INSTRUCTIONS:

For the Avocado Brown Rice Rolls

1. Place 1 cup of sushi rice in a rice cooker and then rinse the rice repeatedly until the rice water is not cloudy. Then fill the rice pot with new water (how much water depends on the amount of rice of the cooker and the same goes for how long to cook it; the instructions are usually in the box). Usually it’s about 1 cup rice to 2 cups water ratio.
2. Check the rice, if it’s ready take it out and put it in a dish. Take a bowl and pour in about a tablespoon of rice wine vinegar. You can add more or less depends on your taste buds and how separated you want your grains or rice. It is better to put in less right now and add more later. Add in a pinch of sugar and salt and stir until it dissolves (repeat until it tastes good).
3. Put a half-size nori on top of a bamboo mat . Spread about 3/4 cup of sushi rice on top of the nori. Place julienned avocado pieces horizontally on the rice.
4. Roll up the bamboo mat, pressing forward to shape the sushi into a cylinder. Press the bamboo mat firmly with hands. Unwrap the bamboo mat.
5. Make more rolls. Wipe a knife with a wet cloth before slicing sushi. Cut the sushi roll into bite-size pieces.

For The Cucumber Seaweed Salad

1. Put the cucumber in a bowl and sprinkle salt over it. Set aside for about 5 minutes.
2. Squeeze cucumber slices to remove the liquid.
3. Mix vinegar and sugar in a bowl.
4. Add cucumber and seaweed in the bowl and mix well.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

Low Fat  Low Sodium

Ingredient	Linked To Nutritional Value	Cal	Fat	Carb
	PER SERVING:	388.3	12	61.5
6 Sheet nori	Seaweed, nori, hoshi, sheets, dried (Sun Luck)	15	0	1.5
2 Each cucumber	Cucumber, fresh, med	22.75	0	4.5
5 Tablespoon rice vinegar	Vinegar, brown rice (Spectrum Naturals)	12.5	0	2.5
.5 Tablespoon sugar	Sugar, white, granulated	6	0	1.5
.5 Teaspoon salt	Salt, Kosher, coarse	0	0	0
2 Each avocado	Avocado, Calif, fresh	113.5	10.5	5.75
4 Cup brown rice	Rice, brown, med grain, ckd	218.5	1.5	45.75

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A 3-oz. serving of catfish introduces 122 calories and 6.1 g of fat into your diet. The low amount of calories in this fish make it a popular choice for a healthy meal plan — women generally require approximately 300 to 500 calories per meal, and men need around 400 to 600 calories, so it fits in well and allows you to serve several healthy side dishes with it. The fat content is also relatively low, and little of it is saturated fat — 2 g. Avoid consuming more than 16 to 22 g of saturated fat per day; too much in your diet can trigger health problems.

Cook Time: 20 Min.  •  Serves: 1  •  Calories: 533 •  Total Fat: 26 grams  •  Protein: 45 grams

Many people enjoy the flavor of catfish, but it offers a variety of health benefits as well.

INGREDIENTS:

For the Gorgonzola Sauce:

• 1 fl oz dry white wine
• ¼ cups nonfat milk
• 1 tablespoon grated Parmesan cheese
• 1 ounce Gorgonzola cheese, crumbled
• 1 pinch ground nutmeg
• black pepper to taste

For the Catfish:

• Squeeze of lemon juice
• Dash of salt and pepper
• ½ lb catfish fillet, skin and bones removed

For the Spinach:

• 4 cups spinach
• ½ cup red onion, julienned
• A few sprays of olive oil
• 2 garlic cloves, minced
• salt and pepper to taste

INSTRUCTIONS:

For the Gorgonzola Sauce:

1. In medium saucepan, cook white wine over high heat until reduced by half.
2. Add cream, reduce heat, and cook until reduced by one-third.
3. Add parmesan, gorgonzola and nutmeg. Stir until cheeses melt and sauce is creamy.

For the Catfish:

1. Wash fillets and dry with paper towels.
2. Line broiler pan with foil. Prepare and place in lined broiler pan a rectangular foil boat of a size to snugly hold fish.
3. Slide into a 500 to 550 degree preheated broiler. Set time for 5 minutes.
4. At 5 minutes, with a long spatula, remove fish to warm/hot serving plates.
5. Divide pan sauce over the fillet.

NOTE: Cooking time is 10 minutes for an inch of fish measured at its thickest part. Adjust the cooking time to thickness of fillets. Because of the time lag in removing the fish from the broiler, preparing for and serving and its continued cooking by virtue of internal heat, you may experiment with reducing the “in-broiler” time by 1/2 minutes or so to attain your desired degree of texture and firmness.

For the Spinach:

1. In a large chef’s pan or wok add the garlic and olive oil and simmer over medium heat.
2. Once the small of garlic becomes fragrant add the onions and cook until translucent, about 4 minutes.
3. Throw in the spinach and season with salt and pepper, stir frequently until the spinach is cooked down and serve underneath or along side the catfish fillet.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

Diabetic Friendly High Protein Low Carbohydrate

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This meal is quick, tasty, and packed with tongs of vitamins and minerals that give you a boost of energy and keeps you feeling light.

Broccoli contains many vitamins and minerals – notably beta-carotene, vitamin C, folate (a B vitamin) and potassium – but also provides two naturally occurring plant chemicals that have been linked to fighting cancer.  The first of these is sulphoraphane, a chemical that potentially hits cancer with a double whammy in laboratory studies! Research shows this chemical destroys cancer-causing substances AND increases levels of antioxidant enzymes that help prevent cancer.

Cauliflower is a vegetable belonging to the Brassica oleracea species, which also includes cabbage, Brussels sprouts, kale, broccoli and collard greens. The vegetable originated in the Northeast Mediterranean and is presently cultivated in most of the countries of the world. It has a white head and stalk and is surrounded by thick, green leaves. However, the stalk and the leaves are discarded and only the head (white curd) is eaten. Cauliflower can be had in the raw, cooked or pickled form, though it the raw form that holds the highest nutritional value.

Cook Time: 30 Min.  •  Serves: 2  •  Calories: 513 •  Total Fat: 18 grams  •  Protein: 49 grams

This is a great vegetarian meal on its on or serve it as a side dish along with some chicken, the whole family will be asking for seconds!

INGREDIENTS:

• 4 cups fresh cauliflower florets
• 4 cups fresh broccoli florets
• 1 tablespoon butter, unsalted
• 2 tablespoons all-purpose flour
• 1 teaspoon brown mustard
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon cayenne pepper
• 1 cup fat-free milk
• 1 cup shredded part-skim mozzarella cheese, divided
• 1 cup shredded Swiss cheese, divided

INSTRUCTIONS:

1. Place cauliflower and broccoli in a large sauce pan and then add 2 inches of water. Bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until crisp-tender. Drain; transfer to a 13-in. x 9-in. baking dish coated with cooking spray.
2. In small saucepan, melt butter. Stir in the flour, mustard, salt, nutmeg, cayenne and pepper until smooth; gradually add milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened.
3. Stir in ¾ cups each mozzarella and Swiss cheeses until melted. Pour over vegetables. Bake, uncovered, at 400° for 15-20 minutes or until bubbly. Sprinkle with remaining cheeses and bake 5 minutes longer.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

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Diabetic Friendly High Protein Low Carbohydrate Low Fat Vegetarian

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Fall can be the downward spiral for some when it comes to diet and exercise. The cold is coming and that means heavier meals, more clothing to cover yourself with, and less outdoor activity. You don’t have to pack on the pounds just because it’s cold, and you surely don’t have to give up dessert or baked goods.

Instead of hiding from sweets, embrace this healthy pumpkin bread recipe. This bread may feel like dessert due to the moist texture, but you can enjoy this bread for breakfast, a snack, or dessert! Pumpkin is very healthy all on its own, but this bread has zero cholesterol and tons of fall flavor!

Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. This humble backyard low calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.

Cook Time: 60 Min.  •  Serves: 20  •  Calories: 195 •  Total Fat: 1 grams  •  Protein: 3 grams

Fear not!  This recipe is so delicious people will be asking for seconds so we made it so the mixture makes enough for two loaves!

INGREDIENTS: For 2 loafs of Pumpkin Bread

• 3 Cups Stevia
• 1 Cup Unsweetened Apple Sauce
• 3 Large Eggs
• 16 oz Pure Pumpkin Puree
• 1 teaspoon Vanilla
• 3 Cup Whole Wheat Flour
• 1 teaspoon Baking Soda
• ½ teaspoon Baking Powder
• ½ teaspoon Salt
• 1 teaspoon All Spice

INSTRUCTIONS:

1. Combine flour, salt, sugar and baking soda. Separately, combine pumpkin purée, applesauce, eggs, and spices.
2. Stir all ingredients together.
3. Last but not least, stir in those yummy walnuts, optional.
4.  Divide the mixture between two bread pans and bake at 350 for about an hour.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

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Low Fat Low Sodium

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We like this crustless quiche as a quick and relatively low fat dinner. It takes about 15 minutes to assemble and get into the oven – and I will never be one to complain about food that is tasty, healthy and fast.  Making a crustless quiche is not much different than making a regular quiche.   Actually it’s easier, as there is one less thing to fiddle with. You do need some cooking spray in the recipe to make it easy to remove from the pan, but don’t worry we keep it low calorie!

Without a crust in the equation (a traditional crust that is), this sort of quiche is effortless to whip up for a weeknight dinner. It still takes time, however — 40 minutes in the oven and an essential 10 minutes of resting, which allows its light and creamy texture to set.

Cook Time: 50 Min.  •  Serves: 4  •  Calories: 248 •  Total Fat: 13 grams  •  Protein: 19 grams

This is a great, low calorie, and low fat vegetarian recipe for crustless quiche. Different veggies can be added or removed depending on your taste buds!

INGREDIENTS:

• ½ cup onion (sliced vertically)
• 2 garlic cloves (minced)
• 5 cups broccoli florets
• 1 ¼  cup nonfat milk
• 1 cup cheddar cheese (shredded reduced fat cheddar cheese 4 ounces by weight)
• 2 tablespoons fresh parsley (chopped)
• 2 teaspoon dijon mustard
• ½ teaspoon salt
• ¼ teaspoon black pepper (fresh ground)
• 1/8 teaspoon ground nutmeg
• 4 large egg whites (lightly beaten)
• 2 large eggs (lightly beaten)
• 1 tablespoon parmesan cheese (grated fresh)
• 1 teaspoon olive oil

INSTRUCTIONS:

1. Preheat oven to 350°F.
2. Heat the oliveoil in a large nonstick skillet over medium-high heat.
3. Add onion and garlic and sauté 1 1/2 minutes then add in the broccoli and sauté 1 minute.
4. Spread broccoli mixture into a 9-inch pie plate coated that is lightly coated in a few sprays of cooking oil.
5. Combine milk, cheese, parsley, mustard, salt, pepper, nutmeg, eggs whites and eggs in a large bowl. Pour mixture over broccoli mixture and sprinkle with Parmesan.
6. Bake at 350°F for 40 minutes or until top is golden and a knife inserted in center comes out clean, then let rest 10 minutes before slicing.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

Diabetic Friendly High Protein Low Carbohydrate Low Fat

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Whether you are expecting the ladies for lunch or you’re just in the mood for something snazzy try these simple yet adorable cucumber sandwich bites.  Just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6,Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.  That was a mouth full, just like these tasty little bites!  Sub out the egg salad for your go-to tuna or chicken salad recipe and let us know how you like it!

Also heres an idea for those left over cucumber piece you didn’t use?  Try rubbing it on your skin!  Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

Cook Time: 15 Min.  •  Serves: 2  •  Calories: 143 •  Total Fat: 8 grams  •  Protein: 9 grams

To get the cucumber shape simply cut the ends off, then sliced it in half, then lengthwise. You can easily just slice the cucumber and use rounds as well.

INGREDIENTS:

• 4 large eggs
• 1 tablespoon nonfat plain Greek yogurt
• 1 tablespoon light mayonnaise
• 1 teaspoon Dijon mustard
• 1⁄4 teaspoon curry powder
• 1 tablespoon finely chopped sweet onion
• 1 tablespoon finely chopped celery
• pinch of cayenne (optional)
• salt and pepper to taste
• 1 large english cucumber
• 16 kalamata olives

INSTRUCTIONS:

1. Place eggs in a medium saucepan, cover with cold water by 1 inch, and bring to a boil over high. Remove pan from heat, cover, and let sit for 11 minutes. transfer eggs to a large bowl of ice water and let cool for 5 minutes.

2. Meanwhile, combine yogurt, mayonnaise, mustard, curry powder, and salt in a medium bowl; season with pepper. Stir in the onion, celery, and chives.

3. Peel the eggs; discard 2 of the yolks. Coarsely chop whites and remaining yolks and combine with yogurt mixture in the bowl. (Mixture can be made up to 1 day ahead and refrigerated.)  Refrigerate mixture until you’re ready to use it.

4. Slice the cucumber making either 16 rounds or squares.  You can leave the skin on.

5. Lay a slice of cucumber on the plate you will serve the appetizer on. Add a heaping tablespoon of the egg salad on the cucumber, lay another piece on top.

6. Add a toothpick to hold it together. Place kalamata, through the top of the toothpick to pretty it up!

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

Diabetic Friendly Low Carbohydrate Low Fat

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This version has FAR fewer calories than the traditional butter and cream laden version of fettuccine alfredo but still retains that classic rich and satisfying taste. I did some research and one serving of traditional alfredo has an average of 800 calories (and that’s the average – some were as high as 1000+, and that’s without any protein!)

Our version weighs in at less than 570 calories, with all the creamy goodness included. And you truly will not believe how easy this dish is to make – the longest step in the whole recipe is waiting for the pasta to cook! Even though this meal is much healthier than the traditional dish, it still has a rich, creamy, decadent taste – so you can serve it with confidence to your family or your guests.

Cook Time: 20 Min.  •  Serves: 2  •  Calories: 564 •  Total Fat: 11 grams  •  Protein: 20 grams

This is for those days that you dream of being in Italy.  Go ahead, pour yourself a glass of white and take in that Tuscan breeze.

INGREDIENTS:

• 1 small red bell pepper, sliced Julianne
• 1 cup zucchini, sliced
• 1 cup yellow squash, sliced
• 1 -2 carrots, sliced Julianne
• 2 teaspoons unsalted butter
• 2 cloves garlic, minced
• 2 teaspoons all-purpose whole wheat flour
• 3/4 cup plain almond milk
• 1 tablespoon low-fat cream cheese
• 3/4 cup grated parmesan cheese, plus more for topping
• 1 tablespoon chopped fresh parsley
• 8 ounces fresh fettuccine
• 1 teaspoon olive oil
• salt and pepper to taste

INSTRUCTIONS:

1. Melt the butter in a skillet over medium heat. Add the minced garlic and cook until the garlic is slightly soft, about 1 minute.
2. Add in the flour and cook, stirring with a wooden spoon for about another minute.
3. Whisk in the almond milk and a pinch of salt and cook, whisking constantly, until just thickened, about 3 minutes.
4. Add the low fat cream cheese and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.
5. Heat a large sauté pan over high heat with the olive oil and add in all the fresh vegetables.  Lower the heat to medium high and sauté the veggies for about 6 minutes or until your desired done-ness.
6. Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 6 to 8 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.
7. Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen.
8. Stir in the fresh vegetables and season with salt. Divide among two bowls and top with parmesan and pepper.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

Low Fat Low Sodium

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If you prefer to serve this salad chilled, make it up to a day ahead, toss, and refrigerate until you’re ready to serve. In as little as 15 minutes you can whip up this delicious and nutritious packed salad that everyone will love!

Garbanzo beans contain dietary fiber, folate, and magnesium that play a role in lowering levels of cholesterol. Apart from that, dietary fiber also helps the body absorb more nutrients, regulates proper blood flow, and promotes functioning of the internal organs. Fiber is also great for weight loss. It gives you a longer feeling of fullness and gets rid of toxins from the body.

Here’s what you’ll find in a half-cup serving of shelled edamame: 9 grams, about the same amount you’ll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it’s quite high in iron; it has about as much as a 4-ounce roasted chicken breast.

Cook Time: 20 Min.  •  Serves: 1  •  Calories: 563 •  Total Fat: 33 grams  •  Protein: 14 grams

This super simple salad is a hit at game day BBQs and makes a nice light but satisfying lunch or dinner.

INGREDIENTS:

• 5 Cups Garbanzo Beans
• 5 Cups Edamame, shelled
• 1 Medium Red Onion, Sliced Thin
• 1 Small Red Bell Pepper, Chopped
• 1 Small Yellow Bell Pepper, Chopped
• 1 Small Green Bell Pepper, Chopped
• 20 to 30 Small Cherry Red and Yellow Tomatoes
• 2 Cups Fat Free Balsamic Vinaigrette Dressing
• 2 Tablespoons Olive Oil
• 8 to 10 Fresh Basil Leaves, Chopped Finely
• Salt and Pepper to taste

INSTRUCTIONS:

1. Bring a large pot of salted water to a boil over medium heat. Add the garbanzo beans and edamame and cook for about 5-7 minutes or until warm.
2. While the beans are cooking, in a medium sized bowl, whisk together the balsamic vinaigrette, olive oil, and a few dashes or salt and pepper to taste.
3. Drain the garbanzo and edamame well, transfer to a large serving bowl, and let cool. Add the chopped basil, tomatoes, thinly sliced red onion, diced green bell pepper, yellow bell pepper, and red bell pepper.
4. Pour the dressing over the salad and toss to combine.  Serve immediately and eat warm or store in the fridge for tomorrow!  This salad can stay in the refrigerator up to 2 days.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

Diabetic Friendly Vegetarian

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To most people, tofu is a bland tasting, simple looking, texture-less blob that are only eaten by vegetarians. The truth of the matter is that if prepared properly, Tofu is actually one of the most versatile, flavorful and nutritious food there is. Not only can Tofu be created in a variety of textures, consistencies and flavors, but it also far exceeds the nutritional value of most meat dishes.

Should men worry?

While the soy debate rages on, the important facts have been verified. The short story is, no, soy doesn’t have any kind of feminizing effect on men – although experts recommend eating whole soy foods, such as tofu and soymilk, rather than extracts and isolated proteins. The Asian countries where whole soyfoods are consumed regularly don’t seem to be having population problems!

This delicious curry tofu and hearty greens salad is very simple and quick to make.

You can use a wok or a frying pan to cook and combine the tofu and spice medley.  The curry is also excellent served with millet, quinoa, or basmati rice (white or brown).

Cook Time: 20 Min.  •  Serves: 2  •  Calories: 432 •  Total Fat: 23 grams  •  Protein: 22 grams

This is an excellent recipe for bringing in the earth element and grounding.

INGREDIENTS:

For the Curry Tofu (serves 2)

• 10 oz Organic Extra Firm Tofu (Cut into small ½ inch cubes)
• 1 teaspoon of cumin seeds
• 1 teaspoon of black mustard seeds
• ¼ teaspoon of turmeric powder
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 teaspoons of fresh grated ginger
• 1 green chilli pepper, finely chopped
• 1 tablespoon lime juice

For the Salad (serves 2):

• 3 Cups Swiss Chard, roughly chopped
• 2 cups Spinach
• 2 Cups Arugula
• 2 Cups Red Cabbage, chopped
• 1 Cup Carrots, grated
• 1 Cup Corn, drained
• 1 Cup Green Onion, diced
• 2 tablespoons Olive Oil

INSTRUCTIONS:

For the Curry Tofu:

1. Heat the mustard seeds, cumin seeds, and salt over medium heat in a large skillet. Stir until the seeds pop.
2. Add the chilli, black pepper, ginger and turmeric. Cook until the mixture begins to slightly brown.
3. Add the cut pieces of tofu and lime juice and gently sauté in the mixture for 5-6 minutes and then transfer to a plate and set aside.

For the Salad:

1. Roughly chop up 3 cups of swiss chard, 2 cups of spinach, and 3 cups of arugula.  Wash them well and place them in a large salad bowl.
2. Add 2 cups of washed chopped red cabbage, 1 cup of grated carrots, 1 cup of corn, and 1 cup of diced green onions.
3. Drizzle 2 tablespoons of olive oil over the salad mixture and toss gently until the ingredients are mixed and coated.
4. Divide the salad mixture into two plates and top with the curry tofu.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

Diabetic Friendly Low Carbohydrate

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Simmering a handful of vegetables, herbs and spices with water will reward you with nutritious and fragrant soups, risottos, stews, braises and countless other dishes. Just throw them in a pot, and you’re done. It is really that easy. I’ve used this broth recipe in a vegetable curry dish recently and was amazed with the results.

The recipe you’ll find below is a highly customizable guideline. You can substitute pretty much anything in the recipe, but I strongly advise that you keep three vegetables that are essential for a highly aromatic vegetable broth; carrot, onion and celery.

Cook Time: 30 Min.  •  Serves: 2  •  Calories: 294 •  Total Fat: 1 grams  •  Protein: 12 grams

Eating vegetable soup is a simple way to enjoy the myriad of health benefits related to higher vegetable consumption

INGREDIENTS:

• 6 cups good-tasting faux chicken or vegetable stock (SERVES 2 as a main entree, 4-6 as an appetizer)
• 4 Tbsp. minced fresh lemongrass
• 1 shallot, minced, OR 1/4 cup minced purple onion
• 3 cloves garlic, minced
• 1 thumb-size piece ginger, grated
• 1/2 tsp. turmeric
• 1/2 tsp. regular chili powder
• 3/4 tsp. ground coriander
• 1 tsp. ground cumin
• 3-4 Tbsp. soy sauce lite, to taste
• 1 tsp. brown sugar
• 2 Tbsp. fresh-squeezed lime juice
• 3 Cups Cabbage, Shredded
• 3 Cups Broccoli Florets
• 2 Cup Carrots, Sliced
• 1 Cup Baby Corn, cut into bite sized pieces
• 1 Cup Mushrooms, Sliced
• Black and White Pepper to taste

INSTRUCTIONS:

1. Place stock in a large pot over high heat
2. Now add the lemongrass (include the leftover stalk pieces if using fresh lemongrass), plus the kaffir lime leaves, shallot, garlic, and ginger. Bring to a boil.
3. Reduce heat slightly and gently boil for 6-7 minutes.
4. While the soup is cooking, add the spices/flavorings, stirring with each addition: turmeric, chili powder, ground coriander, ground cumin, soy sauce, brown sugar, and lime juice.
5. Stir well and taste-test the soup for salt and spice, adding more soy sauce or a little salt if not salty or flavorful enough (this will depend on the taste of your original stock). Add more lime juice if it happens to be too salty or sweet. If it’s too sour for your liking, add a little more sugar.
6. Before serving, add the cabbage, broccoli, carrots, baby corn, and mushrooms.  Cook over medium heat with the lead partially on for another 7-10 minutes, or until the veggies are al dente.
7. Reduce heat and simmer before serving.

ENJOY!

Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out ThinDish.com for more healthy dining and healthy restaurant options in your area]

Diabetic Friendly  Low Fat  Vegan  Vegetarian

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