Pork, Apple & Miso Noodle Soup for Two

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Pork, Apple & Miso Noodle Soup for Two

Apples and mild white miso lightly sweeten this easy one-pot soup. It’s got plenty of flavor with few ingredients, but feel free to add sliced scallions for a refreshing crunch or a dash of hot sauce for zing. Serve with toasted baguette with melted Cheddar cheese and a watercress salad.

Yield: 2 servings, about 2 cups each
Active Time: 15
Total Time: 35

Ingredients

  • 1 1/2 teaspoons canola oil
  • 6 ounces lean ground pork (see Tips)
  • 1 tart, firm apple, peeled and chopped
  • 1 cup reduced-sodium chicken broth
  • 2 cups water
  • 4 ounces udon noodles, preferably whole-wheat
  • 2 tablespoons white miso (see Tips)

Preparation

  1. Heat oil in a medium 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.
  2. When the noodles are almost done, carefully scoop out about 1/4 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 & Notes

  • 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, and trim any excess fat. 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

Nutrition Per Serving

calories 406
fat 9 g (2 g sat, 2 g mono)
cholesterol 49 mg
carbohydrates 57 g
protein 27 g
fiber 8 g
sodium 767 mg
potassium 479 mg

Nutrition Bonus Magnesium (25% daily value), Zinc (19% dv), Iron (17% dv)

Carbohydrate Serving 3 1/2

Exchanges 3 starch, 1/2 fruit, 2 1/2 lean meat, 1/2 fat

From EatingWell September/October 2012