About this blog

I love to cook. But I want to make dishes that are lower in calories than those I was used to eating. To make dishes that are still flavorful and satisfying, I strip down dishes to their "essential flavors". These are the key ingredients that provide the flavors we love so much about a dish. I then recreate the dish with just those components. The result is low calorie dishes you'll love to eat!

Kick-start your New Year’s Resolution with this Asian Soup

It’s the new year. It’s time for new beginnings, resolutions and getting back to more normal eating after weeks of celebrating and overindulging. Eating lite is difficult during the winter months when we crave warm and hearty dishes. Soup is a great option because it can be both warming and lite. Below is an Asian Soup that is packed with flavor. Fish sauce, chili peppers, mint and lime give this soup a traditional Asian flavor. Vegetables and shrimp keep this soup healthy and lite.
Serving size: 1 bowl
Number of servings: 2
Calories per serving: 100
Ingredients Calories
4 cups vegetable broth
20
2 Tbsp fish sauce
20
1 Tbsp lime juice
8
1/4 tsp salt
0
12 mint leaves
2
1 chili pepper, sliced
9
1/2 cup cremini mushrooms, sliced
12
1 medium carrot, julienned
25
10 sugar snap peas
14
8 oz tofu noodles
30
10 medium raw shrimp, shelled and deveined
60
Asian Soup Ingredients
In a small sauce pot, add the vegetable broth, fish sauce, lime juice, chili pepper and salt. Bring broth to a simmer. Add mushrooms, carrots, sugar snap peas, shrimp and tofu noodles. Simmer soup for 1 minute, until shrimp is cooked and turns pink. Turn off the heat. Add mint leaves. Pour soup into two bowls. Garnish with a sprig of mint and a lime wedge. Serve.
Barbara's Tips
To julienne the carrots I use a julienne peeler. A julienne peeler is a peeler with a serrated blade that cuts vegetables into thin even strips. It’s a nifty tool but if you don’t have one, you can cut the carrots into strips by simply using a knife.

Tofu noodles are Japanese noodles made from blending the root of the Konnyaku, a member of the yam family, and tofu. They have a different texture than regular pasta but they are perfect for using in soups in lieu of pasta because they are soft in texture. Tofu noodles come in different shapes. I like the fettuccine shape for this dish. You can find tofu noodles in the refrigerated section of the grocery store where the tofu is stocked. They come in bags filled with liquid. Make sure you drain and rinse the noodles well before adding them to the soup. They are precooked so they only need a minute in the broth to warm through.

You can use cooked shrimp in this recipe. In this case, add them to the soup at the very end so they don’t get overlooked and rubbery.
You can use any chili pepper for this dish, depending on how much spice you like. Jalapeño peppers work well. If you like a little more spice, Serrano chilies are a good choice.

Essential Flavor Ingredients
Fish Sauce Fish sauce is an amber-colored liquid extracted from the fermentation of fish with sea salt. It is a staple ingredient in many Asian dishes. It adds a rich and savory flavor to this broth.

Chili Peppers Chili peppers add heat to any dish. They give this broth a spiciness that warms you right through.

Lime Juice Lime juice adds a zing to this broth. It’s tanginess balances well with the heat of the chili peppers and the saltiness of the fish sauce.

Mint Mint leaves have a warm, fresh, aromatic, sweet flavor with a cool aftertaste. They add a refreshing coolness to this broth that contrasts nicely with the heat of the chili peppers.