This simple to prepare main course soup is very tasty and a bit spicy…The cut of pork I’m using is extremely lean. If you’re not a fan of pork, chicken can be used instead. It’s chock-full of nutritious veggies and fiber-rich whole wheat noodles. The skinny for 1 serving is 331 calories and 7.7 grams of fat and 7 grams of fiber. A bowl of this delectable soup makes a very satisfying lunch or dinner.
Ingredients
- 1¼ pounds pork tenderloin (approximate size as the piece of tenderloin varies)
- 1 (32 oz) container reduced-sodium chicken broth
- 3 cloves garlic, minced
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon bottled hoisin sauce
- 1 tablespoon ginger (from a jar) or fresh grated
- ¼ teaspoon ground red pepper
- 1 (12oz) package frozen edamame, not thawed
- 1 (8oz) can sliced water chestnuts, rinsed and drained
- 1 cup chopped onions
- 1 cup chopped sweet red peppers
- 1 cup sliced Chinese pea pods
- 4 ounces whole wheat spaghetti, broken in half
Instructions
- Trim any fat from meat. Cut meat into 1-inch pieces. In a large nonstick pot over medium-heat, brown the pork. If there is any fat, drain.
- Stir in the chicken broth, garlic, soy sauce, hoisin, ginger, and ground red pepper. Bring to a boil, cover and simmer 15 minutes.
- Add the frozen edamame, water chestnuts, onions, sweet red pepper, and bring back to a boil. Turn heat to simmer, cover and cook for 10 more minutes.
- In the meantime, cook the spaghetti separately, al dente (not overcooked). Drain.
- Add the pea pods and cooked pasta. Cover and simmer 5 more minutes.
Notes
Serves 6 (serving size 2 cups)
Food Facts
Edamame is the Japanese name for green soybeans. Pork tenderloin is an excellent source of lean protein. It contains several B vitamins, especially thiamine, niacin, and vitamin B12.
Healthy Benefit
Edamame (soybeans) supply twice as much protein as most legumes. They have a higher-than-average amount of magnesium, contain a fair amount of B vitamins, significant calcium, and a little zinc.
Shopping Tip
You’ll find lean pork tenderloin at Trader Joe’s or other supermarkets. Buy fresh pork no more than two days before you plan to cook it. Since pork contains very little saturated fat, it doesn’t keep long uncooked. Hoisin sauce can be found in the Asian section of most supermarkets. Ginger (in a jar) can be found in the produce section where garlic (in a jar) is sold.
Storage Tip
Edamame has a two day refrigerator life, while frozen edamame will keep for four to five months.
Weight Watchers (old points) 6
Weight Watchers POINTS PLUS 8
Food Facts
Edamame is the Japanese name for green soybeans. Pork tenderloin is an excellent source of lean protein. It contains several B vitamins, especially thiamine, niacin, and vitamin B12.
Healthy Benefit
Edamame (soybeans) supply twice as much protein as most legumes. They have a higher-than-average amount of magnesium, contain a fair amount of B vitamins, significant calcium, and a little zinc.
Shopping Tip
You’ll find lean pork tenderloin at Trader Joe’s or other supermarkets. Buy fresh pork no more than two days before you plan to cook it. Since pork contains very little saturated fat, it doesn’t keep long uncooked. Hoisin sauce can be found in the Asian section of most supermarkets. Ginger (in a jar) can be found in the produce section where garlic (in a jar) is sold.
Storage Tip
Edamame has a two day refrigerator life, while frozen edamame will keep for four to five months.
Weight Watchers (old points) 6
Weight Watchers POINTS PLUS 8
| SKINNY FACTS: for 1 main course serving (2 cups) 331 calories, 7.7g fat, 34g protein, 34g carbs, 7g fiber, 645mg sodium, 5g sugar |
| FAT FACTS: for one serving 521 calories, 15.7g fat, 52g protein, 42g carbs, 6g fiber, 1495mg sodium, 5g sugar |
Skinny Facts
Serving: 2cupsCalories: 331kcalCarbohydrates: 34gProtein: 34gFat: 7.7gSodium: 645mgFiber: 7gSugar: 5gPlus Points: 8
