Asian Noodle Salad
A tasty twist on pasta dishes, this salad is brimming with bright, colorful vegetables and the earthy flavor of mushrooms. It's delicious hot, as a dinner entree, or as a cold salad for lunch. Udon noodles are Japanese noodles that look like spaghetti and are available in the specialty section of many grocery stores or in Asian markets, but you can also substitute vermicelli, a very thin spaghetti, if desired.
From The New Family Cookbook for People with Diabetes.
Serves 6; Serving size: 1 cup
Prep time: 15 minutes
8 oz Japanese udon noodles or vermicelli, uncooked
4 oz fresh pea pods, cut into thin strips
2 Tbsp dark roasted sesame oil
1 Tbsp peanut oil
2 Tbsp lite soy sauce
2 Tbsp rice wine vinegar
1/2 oz dried mushrooms,such as Chinese tree ear, shiitake, porcini, or morels soaked in warm water for 15 minutes, drained and sliced
1 small carrot, thinly sliced
2 each green onion, cut diagonally with tops
1 cup bean sprouts
2 Tbsp chopped dry-roasted peanuts or cashews
- Cook the noodles according to the package directions, omitting salt. Thirty seconds before the noodles are cooked, add the pea pods to blanch.
- Drain the pasta and pea pods. Mix the sesame oil and peanut oil in a small bowl. In another small bowl, combine the soy sauce and vinegar.
- Whisk in 2 tablespoons of the oil mixture. Put the hot noodles in a large bowl.
- Mix the remaining tablespoons of oil mixture into the noodles.
- Add the mushrooms, pea pods, carrot, onions, and bean sprouts.
- Add the soy sauce dressing; toss well.
- Sprinkle with chopped nuts. Serve hot or cold.
1 1/2 fat
Total Calories: 243
Calories from Fat: 81
Total Fat: 9 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sugars: 5 g
Sodium: 213 mg
Total Carbohydrate: 35 g
Dietary Fiber: 4 g
Protein: 7 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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