(PS> I've lost almost 5 lbs this month and I feel great!)
You guys know how much I love soup. Soup is also one of the best ways to fill your tummy without using up a lot of your daily caloric intake, and one of the easiest things to throw together. I always keep Pacific broth on hand - usually chicken and onion. I devised this particular soup out of necessity- one of those "making do with what you have" sort of meals, but now it's one of my favorites.
2 cloves garlic, minced
1 small yam or sweet potato
1/2 C mushrooms (preferable shiitake)
1/2 C white onion, cut into crescents
1/2 C frozen, shelled soybeans
1 tsp sesame oil
1 green onion stalk, chopped
salt & pepper to taste
toasted sesame seeds to garnish
Wash & puncture your yam, wrap it in foil, and bake. By the way, a yam and a sweet potato are not the same vegetable - in fact, they are not even in the same family of vegetables. They come from different continents and have very different nutritional components. Generally speaking, a yam will have about 30-50% more calories than a sweet potato of comparable size, but the vitamins and minerals also far outweigh the sweet potato. Both are great sources of Vitamins A & C, beta carotene, and dietary fiber (what makes you feel full). Take out the potato when it is done but before it gets too soft. While it is cooling, sautee mushrooms and white onions in garlic and sesame oil. Cube the sweet potato (you can peel it for looks but discarding ths skin will lose about half of its beneficial fiber and many vitamins). Once the mushrooms and onions are done, add your chicken broth, sweet potato, and frozen soy beans, and heat to serving temperature. You will need to salt to taste during this step. Garnish with green onion, sesame seeds, and black pepper. Serves 1 person (2 bowls - that's just how I roll).
Calories: 450, fat: 10g (less than 2g saturated), protein: 21g, fiber: 14g. This dish contains 4 of your 5-7 FDA-recommended daily servings of vegetables.