Nabe

Nabe is standard Japanese one-pot meal, traditionally served in winter time. You can add anything you like, but I've used more typical Japanese ingredients. This is based on my memory of the nabe Scott and I ate in Tokyo.

Nabe (Japanese winter stew)

Makes 3.5 quarts (for 6 2-cup servings)

2 c fish stock
2 c chicken stock
2 c water
1/2 c sake or cooking rice wine
2 tbsp soy sauce
1.5 tbsp shiro miso
1 6" piece kombu seaweed, rinsed in cold water

8 fried fish cake balls (80g)
6 shrimp balls (120g)
1 baked tofu cake (3 oz), sliced thinly
1 skinless boneless chicken breast (6 oz), sliced thinly
1 king oyster mushroom (or 5 oz of other mushroom), sliced
1 baby bok choy
1/2 small onion, sliced
2 green onions, sliced
2 cloves garlic, minced

Prepare broth by stirring together the liquid ingredients, the miso and the kombu for five minutes over medium heat. Add all of the other ingredients. Simmer over low heat for 20 minutes, or until the onions and mushrooms are al dente.

Serve with cooked udon (3 oz. cooked udon is 200 calories - I use 1.5 oz. in this soup per person) or other cooked noodle. You can heat the noodles right in the soup if you want.

174 cals, 4g fat, 17g protein, 2g fiber