One of the big myths about what diabetics can and can’t eat is that pasta is a no-no. Truth is, starchy foods like pasta are essential to any balanced diet. The key is portion size. According to the American Diabetes Association, having 3-4 servings of carb-containing foods per meal is about right.
Soba noodles are Japanese noodles made with buckwheat flour. Buckwheat flour has a lot of B1 and B2 vitamins, as well as twice the amount of proteins found in rice. It also contains choline, part of the vitamin B complex, which plays an important role on lowering blood pressure, controlling metabolism and reducing cholesterol.
Soba noodles can be found in the pasta aisle of better markets, or those that concentrate on healthier foods. About the same size as spaghetti, soba noodles are usually served cold with a dipping sauce.
This recipe is a great way to use this very heathy pasta.
Soba Noodle Salad
20oz. soba noodles
1 1/2t arrowroot
8 fluid oz. vegetable stock
3 1/2oz lime juice
2oz. rice wine vinegar
2T soy sauce, low salt
2T fresh minced ginger root
4t grated lime zest
2t minced garlic
2T sesame oil
1/2oz. cilantro, chopped
2T vegetable oil
4oz. fresh shiitake mushrooms, julienne/matchstick cut
4oz. snow peas, stemmed, blanched
Cook the noodles in boiling water until tender to the bite. Drain, cool the noodles to room temperature.
Combine the arrowroot with enough stock to make a slurry, +/- 1 1/2t. Bring the rest of the stock to a boil. Add the slurry and stir until it thickens. Cool to room temperature.
Combine the lime juice, vinegar, soy sauce, ginger, lime zest and garlic. Whisk in the thickened stock and sesame oil; stir in the cilantro.
Heat the vegetable oil in a small saute pan. Add the mushrooms, saute until almost cooked through. Add the snow peas, continue to saute until the peas are bright green. Toss together the noodles, snow peas, mushrooms and vinaigrette. Serve at room temperature.
Calories: 130; Protein: 4g, Sodium: 130mg, Carbs: 17 g, Sugars: 2g, Fat: 6g
Recipe, courtesy: “The Professional Chef’s Techniques of Healthy Cooking”
Kent McDonald is a Certified Personal Chef, living and working in Phoenix. AZ. (c) All rights reserved, 2012.