Quick Pepperpot Soup - 20g Carbs, 4g Fiber, 1g Added Sugar
From: Eating Well - January/February 2010
Jamaican pepperpot soup is usually a long-simmered preparation made
with tough cuts of meat and vegetables. This version uses quick-cooking
sirloin instead to get it on the table fast. If you're not a fan of beef,
try the soup with shrimp instead.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Healthy weight | High potassium | Gluten free
Active Time: 40 minutes
Total Time: 40 minutes
Servings: 6
Servings: about 1 1/2 cups each
1 Tbsp canola oil
1 lb sirloin steak, trimmed, cut into 1/2-inch pieces
1 1/2 tsp salt, divided
1 small white onion, diced
1 clove garlic, minced
1 tsp minced Scotch bonnet chile pepper (see Tip), or to taste
1 tsp chopped fresh thyme OR 1/4 tsp dried
4 cups water
1 tsp cornstarch
1 lb sweet potato (about 1 large), cut into 1/2-inch pieces
1 cup chopped (1/2-inch) okra, fresh or frozen (not thawed)
3 cups chopped callaloo (see Note), collard greens OR spinach
3 scallions, sliced
1 14-oz can "lite" coconut milk, well shaken
1. Heat oil in a Dutch oven over medium heat. Add steak and
1/2 teaspoon salt; cook, stirring occasionally, until no longer
pink on the outside, 3 to 4 minutes. Transfer to a plate.
2. Add onion, garlic, chile pepper and thyme to the pot and cook,
stirring, for 1 minute. Whisk water and cornstarch in a bowl or
large measuring cup; add to the pot along with sweet potato and
okra. Bring to a boil over high heat; boil for 1 minute. Reduce
heat to a simmer and cook until the vegetables are almost tender,
3 to 5 minutes. Stir in callaloo (or collards or spinach) and the
remaining 1 teaspoon salt; cook until tender, 2 to 3 minutes more.
Add scallions and the steak plus any accumulated juices. Cook until
the steak is hot and just cooked through, 1 to 2 minutes more.
Remove from the heat and stir in coconut milk.
Tips & Notes - -
* Tip: One of the hottest chile peppers, Scotch bonnets come in vivid
shades of red, orange and green and are used throughout the Caribbean.
Though they look similar to habaneros, Scotch bonnets have a citrus note
that makes them undeniably different. You can control the heat of a dish
a little by discarding the membranes that hold the seeds, which are the spiciest part of chile peppers, along with the seeds themselves. Be sure
to wash your hands thoroughly after handling hot peppers or wear rubber
gloves. If you can't find Scotch bonnet peppers, habaneros can be
substituted.
* in the U.S., callaloo is the ubiquitous cooking green in Jamaica.
Some farmers consider it to be simply a weed, but if you're lucky to
find it in bunches at your farmers' market or a Caribbean market, snap
it up! It has a texture somewhere between that of collard greens and
spinach, both of which are fine substitutes.
Servings: 6
Servings: about 1 1/2 cups each
Nutrition per Serving:
240 Calories, 10g Fat, 5g Sat, 3g Mono, 28mg Cholesterol, 18g Protein,
20g Carbs, 4g Fiber, 1g Added Sugars, 680mg Sodium, 628mg Potassium
Nutrition Bonus: Vitamin A (80% daily value), Vitamin C (35% dv),
Zinc (20% dv), Potassium (18% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 1/2 fat
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