Recipes
Asian beef noodle soup
Ingredients:
8 oz (250g) lean tender beef, such as sirloin
1 tbsp (15 mL) reduced-sodium soy sauce
4 cups (1 L) reduced-sodium beef stock
4 cups (1 L) water
2 thin slices fresh gingerroot, smashed with side of knife
2 oz (60 g) (about 2 cups/500 mL) rice vermicelli, broken into 3-inch (7.5 cm) pieces
2 carrots, peeled and shredded
2 cups (500 mL) sliced Napa cabbage or bok choy
½ tsp (2 mL) toased sesame oil
2 cups (500 mL) mung bean sprouts
¼ cup (50 mL) coarsely chopped fresh cilantro
2 green onions, sliced
Instructions:
1. Slice beef into very thin strips. In a bowl, combine beef with soy sauce. Set aside.
2. In a large saucepan over high heat, bring stock and gingerroot to a boil. Add vermicelli; boil for 2 minutes or until softened. Add beef, carrots and cabbage.
3. Return to a boil; cook for 2 minutes. Add sesame oil and bean sprouts; cook for 1 minute or until heated through. Ladle into soup bowls; garnish with cilantro and chopped green onions.
Notes:
Per serving
Calories 123
Carbohydrate 13g
Fiber 2g
Protein 12g
Total fat 3g
Saturated fat 1g
Sodium 535 mg
Cholesterol 20 mg
Canada’s Choice per Serving:
½ Carbohydrate
1 ½ Meat & Alternatives
Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca