Health Beat

Makes 4 servings.

Ingredients

For broth:

4 ounces shiitake mushroom stems, rinsed (remove caps and set aside, or substitute dried shiitake mushrooms)

1 tablespoon garlic, minced (about 2 to 3 cloves)

1 tablespoon ginger, minced

1 stalk lemongrass, crushed (or the zest from 1 lemon; use a peeler to grate a thin layer of skin off a lemon)

1 tablespoon ground coriander

4 cups low-sodium beef broth

1 tablespoon light soy sauce

For meat and vegetables:

1 bag (12 ounces) frozen vegetable stir-fry

4 ounces shiitake mushroom caps, rinsed and quartered

8 ounces udon or soba noodles (or substitute angel hair pasta), cooked

1 pound lean beef top sirloin, sliced very thin

4 ounces firm silken tofu, diced

1/4 cup scallions (green onions), rinsed and sliced thin

Directions

• Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes).
• Set aside.
• Combine all ingredients for broth, except soy sauce, in a medium-sized pot or saucepan. Bring to a boil over high heat, then lower heat and simmer for 15 minutes.
• Strain the broth through a fine wire colander, and discard the solid parts. Season to taste with soy sauce.
• To finish the soup, bring the broth back to a boil. Add the thawed vegetable stir-fry mix and mushroom caps, and simmer for 1 minute.
• Add the noodles and continue to simmer for another minute.
• Add the beef and continue to simmer for about 5 minutes or until the beef is slightly pink to brown (to a minimum internal temperature of 145 degrees).
• Add tofu and scallions, and simmer 1 to 2 minutes until heated through.
• Serve immediately in 1-cup portions.

Nutrition information

Serving size: 1 cup. Amount per serving: 325 calories, 8g total fat (3g saturated fat), 52mg cholesterol, 28g carbohydrates, 36g protein, 4g dietary fiber, 285mg sodium, 882mg potassium.

Source: National Institutes of Health

Categories: Recipes