Pork, Apple & Miso Noodle Soup
Apples and mild white miso lightly sweeten this easy noodle soup recipe. It’s got plenty of flavor with few ingredients, but feel free to add a dash of hot sauce for zing. Serve with a watercress salad.
From EatingWell: September/October 2012
Yield: 4 servings, about 2 cups each
Active Time: 15 minutes
Total Time: 35 minutes
- 1 tablespoon canola oil
- 12 ounces lean ground pork (see Tips)
- 2 tart, firm apples, peeled and chopped
- 2 cups reduced-sodium chicken broth
- 4 cups water
- 8 ounces udon noodles, preferably whole-wheat
- 1/4 cup white miso (see Tips)
- Heat oil in a large saucepan over medium-high heat. Add pork and cook, stirring occasionally, until no longer pink on the outside, about 2 minutes. Stir in apples and cook, stirring occasionally, until just beginning to soften, about 2 minutes more. Add broth and water; bring to a boil. Add noodles and cook according to the package directions, stirring occasionally.
- When the noodles are almost done, carefully scoop out about 1/2 cup of the cooking liquid from the pan and combine with miso. Stir the miso mixture into the soup and remove from the heat. Serve immediately.
- Tips: Depending on your supermarket, it might be hard to find a lean option for ground pork. But it’s easy to make your own in a food processor. Choose a lean cut, such as loin or tenderloin. Cut into pieces and then pulse in a food processor until uniformly ground (being careful not to overprocess, turning the meat into mush). Or ask your butcher to grind it for you. Using lean pork or lamb instead of regular ground pork saves up to 164 calories and 5 grams of saturated fat per 3 ounces of cooked meat.
- White or sweet miso (Shiromiso), made with soy and rice, is yellow and mild in flavor. Look for it near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.
Nutrition Per serving:
406 calories; 9 g fat (2 g sat, 2 g mono); 49 mg cholesterol; 57 g carbohydrates; 0 g added sugars; 27 g protein; 8 g fiber; 767 mg sodium; 479 mg potassium.
Nutrition Bonus: Magnesium (25% daily value), Zinc (19% dv), Iron (17% dv)
3 1/2 Carbohydrate Serving
Exchanges: 3 starch, 1/2 fruit, 2 1/2 lean meat, 1/2 fat