Soup II (electric boogaloo)

It seems I have had a "thing" for Asian style soups lately. Last night it was egg drop soup with green peas and tofu. I make these soups fresh, usually single servings. I don't follow (or make) recipes; In fact, I seldom even measure anything. I have actually received some culinary training*, so it's not as though I am unable to follow, or even write recipes, I just prefer "improvisational" cooking (more on that in the future).
So, for those that are curious about my soup "recipe" ...

Most all start with pretty much the same base (measurements are estimates)

• Chicken stock 2 cups
• 1 Tbsp chicken "Better Than Boullion"
• Finely diced fresh ginger 2 tsp
• Finely diced scallions 2-3 (depending on size) white in the soup, dice the tops for a garnish just before serving
• Finely diced garlic 1 clove
• Chili paste (NOT Siracha! photo of what I use below) depending on how daring you are and how hot the chili paste you get is a couple tsp is probably a safe starting point,
• Shoyu (aka soy sauce) 2 Tbsp
• Sesame oil 5-6 drops 
• 1/3 cup rice vinegar
• Black pepper and Chinese 5-spice to taste

Combine all ingredients in a pan, bring to a boil then reduce to a simmer for 20 - 30 minutes. If I am doing a soup with fresh vegetables I'd add them as soon as the base was boiling. For this soup, I then added frozen green peas (1/2 cup) and some diced firm tofu returned the base to a full boil then lightly beat 2 eggs in a measuring cup and poured them slowly into the boiling soup. Immediately shut off the fire and cover the pan. I let it stand for maybe two minutes as I get my bowl ready with a bit more shoyu and sesame oil. Pour the soup into the bowl, top with the diced green onion top (cilantro is good too). Do not overcook the eggs or they will be "rubbery" ... and no one likes "rubbery" eggs.
You can keep this very low carb and with the tofu, it has a good amount of protein. I find it very filling ... in fact as I post this it is the 23rd hour of my fast since eating the egg drop soup. Tonight some sort of vegetable soup ... stay tuned.

Enjoy!

I'll try and remember to post other soups I make with the list of ingredients that go with the basic broth. 

 

*I worked for a number of years in the food and beverage industry and at one point was the "chef" of a small restaurant ... head cook would be more accurate ... and eventually restaurant manager

... doing this reminded me of why, and how much, I hate recipes

Tacos

Perhaps not what you think of when you hear "tacos" but ...

Low "net" carb, high in fiber, protein, and healthy fat ... these were yummy! and very satisfying.

La Tortilla Factory whole wheat, low carb tortillas (3)
Avocado (1/2 large)
Roma tomato (1)
Red cabbage (1/2 cup shredded)
Coarse sea salt
Fresh ground black pepper
Frank's Red Hot

Nutrient totals for 3:
Carbohydrates: 41 grams
Fiber: 28 grams
Protein: 18

At 41 total grams  (13 'net') this may not be what many consider "low carb" ... but the proof is in the postprandial test. At 1 hour after eating my blood glucose measured 95 mg/dL. Which is pretty close to my "walking around" number.

(after I made these I had thought that adding a strip of bacon to each would have been awesome and would have added another 12 grams of protein to the meal... and virtually zero carbs).

enjoy!

Sally's Cold Green Bean Salad

Here is a low carb recipe I picked up from my sister ...

• 2 lbs. whole fresh green beans (ends trimmed)
• 1 tsp. dijon mustard
• 1 tbsp. white wine vinegar
• salt and pepper to taste
• 1/4 cup extra virgin olive oil
• 3 tbsp. minced fresh mint leaves
• 1/2 cup finely chopped red onion

In a kettle of boiling water cook the beans for 2 to 4 minutes, or until they are crisp-tender, transfer them with a slotted spoon to a bowl of ice and cold water to stop the cooking, and drain them well. Pat the beans dry with paper towels and chill them, covered, for at least 3 hours or overnight. 

In a large bowl whisk together the mustard, the vinegar, and salt and pepper to taste, add the oil in a stream, whisking, and whisk the dressing until it is emulsified. Add the beans, the mint, and the onion and toss the mixture until it is combined well.

Now this makes a lot, so you can adjust the quantities but it does improve "with age" (up to about a week) and having this on hand makes an excellent low carb snack or addition to an otherwise humdrum meal.

Here is the nutritional breakdown for the entire recipe:

• calories - 805 kcal
• carbs - 73 grams
• protein - 18 grams
• fat - 57 grams

For a 1 cup (4 oz) serving divide by 8, so ...

• calories - 100 kcal
• carbs - 9 grams
• protein - 2.25 grams
• fat - 7 grams

Trust me on this ... crazy yummy.

enjoy!

Ham roll-ups

In all honestly I usually make these with just the meat and cream cheese (the grandsons love them that way) but here is the full recipe ...

Ingredients

• 1 package (8 ounces) cream cheese, softened
• 1 can (4-1/4 ounces) chopped ripe olives, drained
• 1/3 cup thinly sliced green onions
• 8 to 10 thin slices fully cooked ham

Directions:

In a large bowl, beat cream cheese until smooth; stir in the olives and onions. Spread over ham slices. Roll up, jelly-roll style, starting with a short side. Chill for at least 1 hour. Just before serving, cut into 1-in. pieces. Makes about 40

For a serving of 4 pieces:

140 calories

2 g carbs

0.5  g fiber

5 g protein

Variation ... substitute deli roast beef for the ham and mix 2 tablespoons of horseradish in with the cream cheese (more or less to taste) or spread yellow mustard thinly on the roast beef and then spread on the cheese. 

Spicy Baked Jicama Fries

• 1 medium jicama

• 1 tablespoon coconut oil

• ½ teaspoon cumin

• ½ teaspoon turmeric

• ½ teaspoon garlic powder

• ¼ teaspoon smoked paprika

• ¼ teaspoon fine sea salt

• ¼ teaspoon black pepper

• ¼ teaspoon onion powder

• Pinch cayenne or chili powder (or more, to taste)

Preheat oven to 400 degrees F.
Line a baking sheet with parchment paper set aside.
Peel the jicama and cut into skinny fries. (do not make them thick)
Place in a microwave-safe bowl with a tablespoon of water. Cover and microwave for 6 minutes
If there is any water left pour it out.
Mix spices in a bowl
Drizzle the jicama with the tablespoon of oil and sprinkle on the spices. Toss until evenly coated.
Spread the fries out on the baking sheet and bake for about 35-45 minutes, or until they begin to brown in spots, tossing once
100 g (about 4 oz) serving
38 kcal
9 g carbs
5 g fiber
Jicama nutrition facts: