EASY SOBA NOODLE SOUP
Add the stock cubes and ginger to a large saucepan and bring to a boil over high heat. Stir in the chicken and noodles, return to a boil, then reduce the heat to medium. Cook, uncovered, until the noodles reach your desired texture, in about 8 minutes. Stir in the spinach. Ladle into bowls, sprinkle with the coriander, and serve.
SERVES 6
Soba, or buckwheat noodles, are made entirely or in part with buckwheat flour. Adding wheat flour makes the noodles more durable as well as less expensive to produce. You can buy soba with 40% to 100% buckwheat. Try this Asian twist on classic chicken noodle soup next time you’re battling a cold. Get creative and add whatever toppings you have on hand: avocado, boiled egg, spring onion, bean sprouts, thinly sliced mushrooms, toasted sesame seeds, lime, or sliced hot chilli peppers all make great toppings.
5 cups of reduced salt Beef stock 1 tbsp grated fresh ginger 2 cups of shredded cooked chicken (or 100g of firm tofu) 2 bundles of soba noodles 1 cup greens: eg spinach, bok choy, silverbeet, or broccoli 1/3 cup coriander
WITH CHICKEN, PER SERVE: CALORIES 780 kJ (186 kcal) | PROTEIN 19g | FAT 3.3g (SAT FAT 1.1g) | CARBS 20.2g (SUGAR 2.1g) | FIBRE 1.9g | SODIUM 760mg WITH TOFU, PER SERVE: CALORIES 531 kJ (127 kcal) | PROTEIN 6.6g | FAT 2.4g (SAT FAT 0.6g) | CARBS 19.5g (SUGAR 1.4g) | FIBRE 2.1g | SODIUM 656mg
ASIAN NOODLE SALAD SERVES 5
Rice noodles add some variety to your diet. However, due to their high carbohydrate content, they can also adversely affect your blood sugar if you eat too much. This recipe keeps the carbs down – we bulk out the vermicelli noodles with lots of crunchy veg. The salad is brought to life with a tangy rice vinegar and lime dressing. The roasted peanut topping adds a satisfying nutty crunch. 100g dried vermicelli rice noodles 400g cooked, shredded chicken 2 carrots, cut into thin sticks I telegraph cucumber, cut into thin sticks 1 cup thinly sliced cabbage 1 small red onion, cut in half, then into thin slices 1 red pepper, sliced thinly 200g mung bean sprouts 1 cup chopped coriander 1–2 chilli, chopped finely 1/4 cup peanuts, roasted and chopped
DRESSING 2 tbsp reduced sodium soy sauce 2 tbsp rice wine vinegar Juice of 1 lime 2 tsp maple syrup 2 tbsp grapeseed oil 1 clove garlic Soften the vermicelli noodles in a large bowl by covering with boiling water and soaking for 3–4 minutes or until they soften. (I usually bite-test them at this stage – you don’t want a chewy noodle!) Rinse under cold water, drain, and add to a large bowl. Add the carrots, cucumber, cabbage, bean sprouts, and chopped coriander to the noodles. Add dressing ingredients to a jar and shake well to mix. Just before serving, pour dressing over your salad ingredients and combine everything well. Garnish with roasted, chopped peanuts and a few sprigs of coriander.
PER SERVE: CALORIES 1468kJ (351 kcal) | PROTEIN 26.4g | FAT 14.3g (SAT FAT 2.8g) | CARBS 26.5g (SUGAR 8.4g) | FIBRE 5g | SODIUM 330mg
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DIABETES WELLNESS | Spring 2024
