Figuring It Out Myself…Bok Choy and Squid Soup

by Courtney on April 21, 2008

This weekend I totally hibernated. I had some events projects to work on.In my perusal of blogs I noticed one of my favorites Jen had a link to recipe calculator. I always wondered how people calculated the nutritional information especially if they made up the recipe themselves, like I always do.Most of us has seen thinner days and watch what we eat. However in shunning packaged processed foods, I have only a vague idea of what I’m really getting.So I decided to play around. On Sundays I like to a make a big pot of something to eat off all day. But I wasn’t really hungry. I had some leftover frozen squid defrosting in the fridge . I immediately though of a light soup to go with some Bok Choy I purchases. My veggie box is postponed until tomorrow due to my travelling. Squid was cheap and low fat, so why not? Plus Certain Someone doesn’t return until tomorrow.Here is a link to this great site called Sparks Recipes. You can share or keep your recipes private. But the Nutritional tool is invaluable.
Ingredients
2 cups shredded Bok Choy

Squid( cleaned and sliced) and its tentacles

1 tsp olive oil

1 cup chicken broth( homemade preferably but if not a low sodium one)

2 tbsp white vinegar

Chili Pepper Flakes

3 cloves minced garlic

1 can whole Tomatoes

1 tsp salt

3 cups of water

Wilt Bok Choy in a pot with olive oil. Add garlic.Add tomatoes with juice and chicken broth.Bring to a boil. Reduce heat. Add squid which has been sliced into rings,spices( chili pepper flakes, cayenne pepper,) salt.Cover and simmer for 15 minutes.Number of Servings: 6

Nutrition Facts
Bok Choy and Squid Soup
Serving Size: 1 serving
Amount Per Serving
Calories
85.7
Total Fat
3.0 g

Saturated Fat
0.5 g

Polyunsaturated Fat
0.5 g

Monounsaturated Fat
1.7 g
Cholesterol
110.1 mg
Sodium
623.9 mg
Potassium
336.5 mg
Total Carbohydrate
6.2 g

Dietary Fiber
0.8 g

Sugars
2.5 g
Protein
9.3 g
Vitamin A
22.5 %
Vitamin B-12
10.2 %
Vitamin B-6
5.9 %
Vitamin C
27.2 %
Vitamin D
0.0 %
Vitamin E
5.5 %
Calcium
4.6 %
Copper
48.2 %
Folate
2.2 %
Iron
6.5 %
Magnesium
6.8 %
Manganese
5.8 %
Niacin
8.1 %
Pantothenic Acid
3.8 %
Phosphorus
12.2 %
Riboflavin
13.8 %
Selenium
30.7 %
Thiamin
3.2 %
Zinc
5.7 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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