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Figuring It Out Myself...Bok Choy and Squid Soup

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.

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
Total Fat
3.0 g

Saturated Fat
0.5 g

Polyunsaturated Fat
0.5 g

Monounsaturated Fat
1.7 g
110.1 mg
623.9 mg
336.5 mg
Total Carbohydrate
6.2 g

Dietary Fiber
0.8 g

2.5 g
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 %
4.6 %
48.2 %
2.2 %
6.5 %
6.8 %
5.8 %
8.1 %
Pantothenic Acid
3.8 %
12.2 %
13.8 %
30.7 %
3.2 %
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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Mary said...

Hey thanks for the link! It was a little arduous to use, but once I got the hang of it the nutrition counter is fun!

Half Baked said...

That's so cool. I can't wait to check out all my favorite recipes! Thanks for the link.

Peter M said...

Courtney, you know my luv for seafood so you know I'd be getting a 2nd helping of this.

I'll check out sparks too!

jasmine said...

Thanks so much for the tip about Sparks. Will bookmark it...


Blog Princess G said...

Oh, good tip! Thanks Coco. :)

Laurie said...

What a great resource! Thank you for the tip. :)
Traditionally in an Italian home we eat seafood Christmas Eve. Squid soup was one of our menu items as well as fried calamari and stuffed squid. It's good to see someone else utilizing it in soup!

Rose said...

So that's how they figure it out! *doh* lol anyway, this looks sensational my kind of soup! working on tamales today *am super duper nervous*

Cynthia said...

I only have eyes for the broth and the squid :)

linda said...

That looks delicious! I'm a bit under the weather but would love some of your soup (without the chilli that is ;)

We Are Never Full said...

I should be better at label reading, but i eat so much stuff that we make from scratch, i feel like i kind of know what i'm putting into my body. but, with the amount of olive oil i use, i prob. wouldn't want to know the fat content of my diet!!

Deborah said...

Wow - only 85 calories a serving! I've only had squid as calamari - I would love to try this!

MyKitchenInHalfCups said...

That is a terrific resource and you soup looks terrific.

Jen of A2eatwrite said...

Hey Courtney - thanks for the linky love! And I love sparkrecipes - it really helps so much. It's a great service they provide!

marias23 said...

Gosh, what a healthy soup! I should really start counting the nutrition info too since I'm packing a paunch thanks to all the travelling and the winter hibernation! :D

Anyway, with regard to the food sanitation class, both Harold Washington College and the Illinois Restaurant Association offer the class. HWC only offers it in 5 sessions, which can be quite time-consuming. HWC conducts their classes at a few different Chicagoland locations. The IRA offers abbreviated ones (only two 8-hour days) but only at their downtown Loop office location. I took the IRA classes on Saturday. Supposedly, the Saturday teacher (Kathy) is one of the best. I don't know objectively if she is the best, but she's very enthusiastic and tries to be more interactive to enhance learning and make it less boring :)

Here are the links and if you have anymore questions, you know where to find me *winks*

Harold Washington College Food Service Sanitation Info

Illinois Restaurant Association Food Service Sanitation Info

Cakespy said...

Looks so, so,so good--and pretty good for you! Awesome! I love anything spicy and the taste of Bok Choy!

Naomi Devlin said...

yum, squid soup. Not sure I have the capacity toabsorb and collate all thast dietary info though. I'm just so glad to find something that I can eat that I don't care too much about the calories! Great to find out if you diet is lacking in something though?

x x x

Ellieut said...

Cool. Last year I actually used "Spark" and their journals/forums and a real live nutritionist to take off 25 lbs. It was great. Now I know my food values by heart, lol.

Rosie said...

Great Coco thanks so much for the tip :)

Rosie x