THE ELECTRIC KITCHEN
Don't give up soup for the summer
DURING the warm summer months, a salad or sandwich sounds like a good idea for dinner -- fast and easy to throw together. But "just a sandwich" or "just a salad" might leave you feeling a little less than satisfied and longing for something warm and savory. A simple yet satisfying bowl of soup can fill that void.
For example, this easy Tortilla Soup would be a nice accompaniment to a turkey sandwich or wrap. A simple salad would round out the hearty Pork Miso Soup or the Watercress Soup.
These soups require very little simmering -- just long enough for you to assemble your favorite salad or sandwich -- and that gives you more time to enjoy some summer fun!
1 tablespoon vegetable oil
1 Maui onion, diced
3 cans (14-1/2 ounces each) fat-free chicken broth
2 cans (8 ounces each) tomato sauce
1 can (16 ounces each) whole tomatoes, including liquid and diced
1 pound frozen, chopped roasted green chilies, thawed
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1 package (10 ounces) tortilla chips
3 cups grated cheddar cheese
Heat oil in large saucepan. Sauté onion until transparent. Add broth, tomato sauce, tomatoes, green chilies, garlic powder and pepper; cover and bring to a boil. Lower heat and simmer 20 minutes.
To serve, place a few tortilla chips in each bowl. Fill bowls 3/4 full with soup; top with cheese. Serve with remaining tortilla chips. Serves 8.
Approximate nutritional analysis, per serving: 400 calories, 23 g total fat, 10 g saturated fat, 50 mg cholesterol, greater than 1,500 mg sodium, 34 g carbohydrate, 4 g fiber, 6 g sugar, 18 g protein.
Inamuduchi (Pork Miso Soup)
1/3 pound belly pork
2 cups water
1/2 block (7-ounce size) kamaboko (Japanese steamed fish cake)
1/2 block (6- to 7-ounce size) konnyaku
3 dried shiitake mushrooms, soaked
3 cups dashi (Japanese soup stock)
2/3 cup miso
1/4 teaspoon salt
Put pork in saucepan; add water. Bring to boil, lower heat and cook 20 minutes. Drain; reserving stock.
Thinly slice pork, kamaboko and konnyaku. Remove stems from mushrooms; thinly slice caps.
Combine reserved stock, dashi, pork, konnyaku and mushrooms in saucepan. Bring to boil; lower heat and stir in kamaboko and remaining ingredients. Simmer 30 minutes. Serves 8.
Approximate nutritional analysis, per serving: 200 calories, 12 g total fat, 4 g saturated fat, 25 mg cholesterol, greater than 1,200 mg sodium, 13 g carbohydrate, 1 g fiber, no sugar, 10 g protein.
Minari Kook (Watercress Soup)
2 bunches watercress
1-1/2 pound lean pork
1 tablespoon sesame oil
8 cups boiling water
1 tablespoon salt
3 eggs, slightly beaten
Wash watercress and break into 2-inch pieces. Thinly slice pork.
Heat oil in a large saucepan. Add water and bring to full boil. Add pork and simmer 10 minutes.
Stir in salt. Add watercress and bring again to boil. Turn off heat and stir in eggs. Let stand 1 minute before serving. Serves 6.
Approximate nutritional analysis, per serving: 220 calories, 11 g total fat, 3 g saturated fat, 180 mg cholesterol, greater than 1,200 mg sodium, 1 g carbohydrate, 1 g fiber, no sugar, 29 g protein.
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at www.heco.com.