Recipes for Diabetes: Hot and Sour Soup

To me, nothing is more comforting than a steaming bowl of soup, especially when it’s cold outside. This incredibly easy Chinese restaurant favorite is not only delicious, it’s low glycemic and waistline-friendly. So grab a bowl and enjoy!

Hot and Sour Soup
Serves 5

8 dried shitake mushrooms
3 ½ cups low-sodium vegetable broth
4 ounces button mushrooms, cut into 1-inch matchsticks
4 ounces extra firm tofu, cut into 1-inch matchsticks
½ cup canned bamboo shoots, drained and cut into 1-inch matchsticks
¼ cup carrots, cut into 1-inch matchsticks
3 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons xylitol
¼ teaspoon freshly ground black pepper
¼ teaspoon red pepper flakes, or to taste
2 tablespoons cornstarch
3 tablespoons water
1 egg white, lightly beaten
1 teaspoon sesame oil
2 green onions, thinly sliced

Soak dried shitake mushrooms in very hot water for 30 minutes, until soft. Drain, cut off tough stems, and cut into thin slices. In a large saucepan, bring broth, shitakes, button mushrooms, tofu, bamboo shoots, and carrots to a boil. Reduce heat and simmer for five minutes. Add vinegar, soy sauce, xylitol, black pepper, and red pepper flakes to the saucepan and cook for another minute.

Dissolve cornstarch in water and stir into soup. Stir constantly until soup begins to thicken. While stirring, slowly pour egg white into soup and cook until egg turns white. Remove from heat and stir in sesame oil. Ladle into five serving bowls and top with green onions.

Nutritional information per serving: calories: 115; fat: 2 grams; cholesterol: 0 mg; sodium: 621 mg; carbohydrates: 14 grams; fiber: 4 grams; protein: 12 grams.