Wednesday, May 2, 2012

Friend or Pho? Vegetarian Pho Recipe!

I have found that Pho is all about the broth. A great broth makes a great pho. The broth is on the time consuming side, but it is worth it! Also, don't be alarmed thinking I have gone off my rocker with the use of onion, carrots, etc. This is just for broth flavor, you will be straining out everything but the liquid!

15 oz silken extra firm tofu, browned(1 leaner - use the raw weight, not cooked weigh for tofu)
4 oz Shirataki Noodles (1 green)
1/2 cup cooked Broccoli (1 green)

1/2 cup cooked Boy Choy (1 green)
1 tsp Olive Oil (1 healthy fat)
1 cup of Pho Broth (2 condiments - broth and soy sauce)

For Pho Broth:
1 onion, chopped in quarters
2 carrots, cut in large pieces
2 inch piece fresh ginger root, peeled and halved lengthwise
3 cinnamon sticks
5 star anise
2 cloves
1 tsp low sodium soy sauce
4 cups mushroom broth

Char onion and ginger under a broiler until slightly blackened, about 5 minutes on each side. Rinse with water.  

In a large pot, dry roast cinnamon, star anise and cloves over medium-low heat, stirring. When spices have a good aroma, add mushroom stock, soy sauce, carrots, charred onion and ginger.  Bring broth to a boil, reduce heat, and simmer, covered, for 30 minutes. Strain and keep hot until ready to serve.

For Tofu, Noodles and Vegetables:
Cut tofu into cubes and spray with Olive Oil from a Misto. Lay tofu cubes flat on cookie sheet. Bake at 400 for about 30 minutes, flipping every 10 minutes, until tofu is crispy on the outside. Set aside.

Lightly steam your vegetables for 5 minutes. Place Shirtaki noodles in a colander and rinse very well for 5 minutes. This is key to using and enjoying Shirataki noodles. Rinse and rinse well! Set aside. 

Combine tofu, noodles and vegetables in a bowl and add broth. This is 1 serving.

For those following Medifast: 1 leaner, 3 green, 1 healthy fat and 2 condiments.
Nutrition Support Approved!
Hi CodyJo,

This is Jennifer, one of the Registered Dietitians with Nutrition Support. Typically with a marinade, it is recommended to count 1/2 of the condiments. However, because you are flavoring the broth and straining it out, it will not count towards your condiment choices. 1 cup of broth will count as 1 Condiment Choice. Your calculation seems correct. Keep in mind that the tofu on the meatless options list is based on ounces in the raw state

The recipes on your blog look yummy. If you do have questions about any of your recipes, please do not hesitate to ask us! Enjoy!

Jennifer, RD, LDN

435 calories, 17 g carbs, 22 g fat, 38 g protein, 9 g fiber.


Shannon Henry said...

I found your blog thru Sandy's Kitchen. I am in LOVE! In this recipe you used mushroom broth. Did you make it or buy it? All help is appreciated. Thanks so much!

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