Flower Drum Soup w. Ginger Broth

The perfect winter soup: easy, quick and comforting. Inspired by traditional Chinese flavors, this soup is endlessly versatile. It’s very filling but low in carbs, rich-tasting yet low in fat, and best of all it packs a whopping 48 grams of protein per serving! To round out for a complete meal, serve with steamed edamame tossed with coarse-grain salt, and for dessert, Fuji apples or pears. 

For extra bulk, try adding sliced water chestnuts and shredded Napa cabbage. Pssst! This soup is also a great way to get all the flavor of Chicken Noodle Soup without paying for it in starch. 

Tip: Flower Drum Soup can be easily made for vegetarians. Simply omit the chicken and add more tofu. 

Flower Drum Soup 

per serving: 343 calories, 11g fat, 12g carbohydrate, 48g protein 

Serves 4 

1 pound block firm tofu 

6 cups low-fat chicken or vegetable stock 

1-inch piece fresh ginger, sliced 

1 package sliced mushrooms 

1 package stemmed snowpeas, cut in half 

2 medium-size carrots, sliced into thin rounds 

2 boneless, skinless chicken breasts, cut in strips 

3 scallions, chopped 

1 tablespoon low-sodium soy sauce 

1 egg, beaten 

Salt and black pepper to taste 

Season chicken with salt and pepper. Cut tofu into cubes. Combine broth and ginger slices in a large soup pot, bring to a boil, then reduce heat and simmer for 10 minutes. Add mushrooms and simmer 5 minutes. Add tofu, chicken strips, snow peas and carrots and simmer 5 minutes, or until chicken is opaque. Add scallions and soy sauce, and bring to a boil. Remove from heat and slowly pour egg into soup, stirring constantly so that egg cooks into wisps. Season to taste with salt and pepper, and serve!