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Noodle
Bowl With Broccoli and Smoked Trout
By FBWorld Team
This
is an easy recipe to add to your repertoire. It is filling
as well as light, and satisfies the need for that meal
in a bowl we all love as summer officially ends and fall
takes over. The stock is based on one in Deborah Madison's
"Vegetarian Cooking for Everyone." I prefer
to use nutty buckwheat noodles in this soup. For a vegetarian
version, substitute tofu for the smoked trout. You can
use firm or silken tofu; cut it into squares and add to
the broth after you simmer the broccoli for 3 minutes.
Recipes
for Health
Martha Rose Shulman presents food that is vibrant and
light, and is the author of The Very Best of Recipes for
Health
Yield:
Serves 4
Ingredients
For the Stock:
6 Dried Shiitake Mushrooms (or a small handful of dried
porcinis or other dried mushrooms)
1 bunch Scallions, (sliced)
1 4- to 6-inch stick of Kombu
1 medium Carrot, (sliced thin)
A handful of Mushroom Stems, (or a couple of dried shiitakes)
1/2 cups Water
Soy sauce to taste (2 to 3 tablespoons)
1 to 2 tbls. Rice Wine (mirin) (optional)
Salt and Sugar to taste
Ingredients
For the Soup:
6 oz. Japanese Soba (or udon noodles, cooked
and tossed with 2 teaspoons sesame oil)
3 Broccoli Crowns, (cut or broken into small florets)
1/2 lb. Smoked Trout Fillets, (cut into four 2-ounce pieces)
1 bunch Scallions, (thinly sliced, light and dark green
parts kept separate)
2 tspn. Black Sesame Seeds for garnish
Procedures:
1. Combine all the ingredients for the
stock except the salt and sugar in a saucepan and bring
to a simmer. Cover and simmer 20 minutes. Strain. Season
to taste with salt and a little sugar if desired.
2.
Bring the stock to a simmer. If the noodles have been
refrigerated, warm them by placing them in a strainer
and dipping the strainer into the simmering broth. Then
distribute the noodles among four deep soup bowls. Add
the broccoli to the stock and simmer 3 minutes. Add the
trout fillets and the white and light green parts of the
scallions. Cover and turn off the heat. Allow to sit for
3 minutes.
3.
Set a piece of trout on top of the noodles in each bowl.
Ladle in the soup, taking care to distribute the broccoli
and scallions evenly among the bowls. Sprinkle black sesame
seeds and the dark green part of the scallions over each
serving and serve.
Advance
preparation:
The noodles can be cooked ahead and kept in the refrigerator
for 3 days. The stock can also be made a day or two ahead.
Nutritional
information per serving:
306 calories; 6 grams fat; 1 gram saturated fat; 2 grams
polyunsaturated fat; 3 grams monounsaturated fat; 25 milligrams
cholesterol; 44 grams carbohydrates; 7 grams dietary fiber;
698 milligrams sodium (does not include salt to taste);
22 grams protein
Martha
Rose Shulman is the author of The
Very Best of Recipes for Health.
FOR
THE ORIGINAL ARTICLE, CLICK
HEREvvv
By MARTHA ROSE SHULMAN courtesy of the New York Times
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