The Super Diabetes Site

Tag: asian

  • Tofu Spring Rolls

    Tofu Spring Rolls

    How to Make Tofu Spring Rolls

    You can also make these spring rolls with just the lettuce as wrapper instead of the rice paper to make this recipe even lower in carbohydrate.


    20 min prep time


    6servings


    1 spring roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. In a small bowl, whisk together soy sauce and Splenda Brown Sugar.
    3. Slice tofu into 6 slices. Place on the baking sheet and lightly brush each slice with the soy sauce mixture. Bake for 20 minutes. Cool completely.
    4. Once the tofu is cool, cut each slice into three smaller slices.
    5. Divide the mango and cucumber each into 6 equal portions.
    6. Soak one rice paper wrapper in warm water until softened, about 30 seconds. Lay the rice paper on a clean, flat surface. Place one lettuce leaf on top of the rice paper.
    7. Place one portion of the mango and cucumber each in the center of the rice paper. Top the vegetables with 3 small slices of tofu and two slices of avocado.
    8. Fold the left and right sides of the wrapper and lettuces into the middle until almost touching. Roll paper from the bottom to form the roll tightly. Repeat for remaining rice papers. Set aside.
    9. Combine the sauce ingredients in a small saucepan over high heat. Bring to a boil, stirring constantly. Simmer for 2 minutes. Serve warm with cold spring rolls for dipping.
    Fiber Focused
    Asian
    Foodie
    Vegetarian
    Snacks
    Appetizers
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 spring roll


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      215mg

      9%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      260mg
      6%

    Ingredients

    nonstick cooking spray
    1

    lower sodium soy sauce
    1 tbsp

    low-calorie brown sugar substitute
    1 tsp

    extra firm tofu
    12 oz

    spring roll wrappers (0.25 ounce each)
    6

    warm water
    2 cup

    lettuce leaves
    6 leaves

    mango (peeled and thinly sliced )
    1

    cucumber(s) (peeled, seeded and thinly sliced into strips)
    1 small

    avocado (sliced into 12 thin slices)
    1/2

    no-sugar-added apricot preserves (sugar-free)
    1/2 cup

    soy sauce (lower sodium)
    1 tbsp

    Thai style chili garlic sauce
    1/2 tsp

  • Thai-Style Halibut with Mango Relish

    Thai-Style Halibut with Mango Relish

    How to Make Thai-Style Halibut with Mango Relish

    The balanced use of “sweet” and “heat” is notable in Thai cuisine. That goes for this dish, too. The “heat” comes from the thai chile peppers and the “sweet” from mango. Together they offer not just that distinctive sweet–heat pairing, but also a beautiful and mouthwatering salsa-like relish for fish.


    15 min prep time


    18 min cook time


    4servings


    1 fillet with rounded 1/3 cup relish

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1/2 tablespoon of the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and the chile pepper and sauté until the scallions begin to caramelize, about 3 1/2 minutes. Add the mango and soy sauce and cook, while stirring, until the mango is softened, about 7 minutes. Stir in the lime juice and green part of the scallions, transfer to a bowl, and set aside.
    2. Season the fish with the salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fillets and sauté until cooked through and lightly browned, about 3 minutes per side. (Note: Prepare in batches, if necessary.)
    3. Top the fillets with the mango relish, sprinkle with the cilantro, and serve.
    Asian
    Seafood
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet with rounded 1/3 cup relish


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      70mg

      23%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      27g

    • Potassium
      790mg
      17%

    Ingredients

    grapeseed oil (divided)
    1 1/2 tbsp

    green onion (scallion) (thinly sliced, green and white parts divided)
    3 whole

    Thai chile pepper or 1/2 small jalapeño pepper (minced)
    1

    mango (firm and ripe, peeled, pitted, and cut into 1/2-inch cubes (2 cups))
    1 large

    soy sauce (naturally brewed, reduced-sodium)
    1 tsp

    Juice of 1/2 lime
    1 tbsp

    halibut (5-ounces each, patted dry)
    4 whole

    sea salt
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    fresh cilantro or basil (chopped fresh)
    1 tbsp

  • Thai Lemongrass Beef Skewers

    Thai Lemongrass Beef Skewers

    How to Make Thai Lemongrass Beef Skewers

    For another fun appetizer using this recipe, remove the cooked beef from the skewers and serve in lettuce cups with a dash of Thai-style hot sauce.


    1 hr prep time


    10 min cook time


    12servings


    1 skewer

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes.
    2. In a medium bowl, whisk the Splenda, soy sauce, pepper, garlic, and lemon grass. Add the beef to the marinade and marinate in the refrigerator for at least 1 hour (up to four hours).
    3. Prepare an indoor or outdoor grill.
    4. Remove beef from marinade and divide meat evenly onto each of the 12 skewers. Discard marinade.
    5. Grill the skewers for about 5 minutes per side.
    6. Garnish the skewers with basil, cilantro and a lime wedge.
    Low Sodium
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Asian
    Appetizers
    Holidays & Entertaining
    Lunch
    Foodie
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 skewer


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      220mg
      5%

    Ingredients

    garlic (minced)
    2 clove

    black pepper
    1 tsp

    lean beef tenderloin (cut into 1-inch chunks)
    2 lbs

    lower sodium soy sauce
    2 tbsp

    lemongrass (minced)
    2 stalks

    bamboo skewers
    12

    low-calorie sugar substitute
    2 tsp

    basil ((Thai basil if you can find it), chopped)
    1 cup

    cilantro (chopped)
    1 cup

    lime (cut into 6 wedges each)
    2

  • Thai Beef And Mango Salad

    Thai Beef And Mango Salad

    How to Make Thai Beef And Mango Salad

    This is a sweet and tangy meal to liven up your evening! If your kids don’t eat salad, serve them the steak, mango, and carrots separately. Serve with whole-wheat dinner rolls.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Make the marinade and marinate the meat in the refrigerator, slice the scallions, shred the carrots, if necessary, peel and dice the mango, and tear the lettuce.
    2. In a medium bowl, whisk together the lime juice, sugar, soy sauce, and oil. Lay the steak in a flat dish with sides. Pour half the marinade over it and flip the meat to coat it thoroughly. Set it aside and reserve the remaining marinade to use as a dressing for the salad.
    3. In a salad bowl, combine the scallions, carrots, cilantro or basil (optional), mango, and lettuce.
    4. (Warm the rolls now, if you are serving them.) Heat a heavy skillet over medium-high heat. Remove the steak from the marinade, discard the marinade, and cook for about 5 minutes per side until it is just cooked to desired doneness. If the outside of the steak is cooking too quickly, reduce the heat and partially cover the pan. Transfer the steak to a cutting board, allow it to cool slightly, and slice it across the grain into 1/2- inch wide strips. Dress the salad with the reserved marinade (not the marinade you used for the steak) and serve the salad topped with slices of steak.
    5. FLAVOR BOOSTER Add 1/2 teaspoon Asian chili garlic sauce to the marinade and/or serve the salad with Thai sweet chili sauce. Sprinkle the salad with fresh lime juice and chopped peanuts.
    Veggie Rich
    Asian
    Salads
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      275

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        16g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    lime (juice only (1/3–1/2 cup))
    2 whole

    brown sugar
    2 tbsp

    soy sauce (reduced-sodium, (use wheat/gluten-free if needed))
    3 tbsp

    vegetable oil
    2 tbsp

    lean top sirloin steak ((or use boneless, skinless chicken breasts or meatless chicken or steak strips))
    1 lbs

    green onion (scallion) (thinly sliced)
    2 whole

    shredded carrots (matchstick cut)
    2 cup

    fresh cilantro or basil (chopped (optional))
    1/2 cup

    mango (peeled and diced)
    1 med

    Boston lettuce leaves (torn into bite-sized pieces)
    1 head

  • Summer Chicken Spring Rolls

    Summer Chicken Spring Rolls

    How to Make Summer Chicken Spring Rolls

    With little cooking needed, these rolls are a great addition to any summer menu.


    20 min prep time


    4servings


    2 rolls

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl combine cabbage, chicken, carrots, cucumbers, cilantro, mushrooms and green onion.
    2. In a small bowl, whisk together the soy sauce, vinegar, hot water, olive oil, and ginger.
    3. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/3 cup of chicken-vegetable mixture in the bottom of spring roll. Take the spring roll edge nearest to you and fold to cover the filling. Take the side edges and fold in tightly. Roll outward to seal. Repeat procedure for remaining spring rolls.
    4. Serve spring rolls with dipping sauce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Asian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 rolls


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      18g

    • Potassium
      300mg
      6%

    Ingredients

    cabbage (shredded)
    1 cup

    cooked chicken (shredded)
    1 1/2 cup

    shredded carrotst
    1/2 cup

    diced cucumber
    1/2 cup

    chopped fresh cilantro
    1/4 cup

    thinly sliced shiitake mushrooms
    1/2 cup

    green onion (chopped)
    1

    rice paper spring roll wrappers
    8

    lower sodium soy sauce
    2 tbsp

    rice wine vinegar
    3 tbsp

    hot water
    2 tbsp

    olive oil
    1 tbsp

    ground ginger
    1 tsp

  • Spicy Pork Tenderloins With Chili And Black Vinegar

    Spicy Pork Tenderloins With Chili And Black Vinegar

    How to Make Spicy Pork Tenderloins With Chili And Black Vinegar

    Pork tenders are a totally underappreciated source of protein. They’re lean, flavorful, easy to cook, and when marinated, take on flavor very well. One tender will feed 2 people. I often split the tender open and pound it out lightly to form a large 1⁄2-inch-thick circle of deliciousness.


    6servings


    1⁄6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine soy sauce, sesame oil, vinegar, brown sugar, pepper, garlic, and ginger root in a medium bowl and put into a large, tightly sealed plastic bag. Marinate at least 15 minutes at room temperature or overnight in the refrigerator for best results.
    2. Preheat grill to medium-high heat and place on grill grate. Cook over direct heat for 15–18 minutes, turning occasionally until cooked through and crusted on the outside.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1⁄6 recipe


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      80mg

      27%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      480mg
      10%

    Ingredients

    soy sauce (reduced-sodium)
    1/8 cup

    sesame oil (dark roast)
    1 tbsp

    Chinese black vinegar or rice vinegar
    2 tbsp

    light brown sugar
    1 tbsp

    fresh chili pepper, such as serrano, jalapeño, or Thai bird peppers (seeded and minced)
    1

    garlic (minced)
    2 clove

    ginger root (minced)
    1 tbsp

    pork tenderloin (trimmed of fat)
    2 lbs

  • Spicy Garlic Ginger Chicken

    Spicy Garlic Ginger Chicken

    How to Make Spicy Garlic Ginger Chicken

    This quick, easy, no fuss dish is hot, spicy, and full of bold flavor. You can adjust the spicy heat by varying the amount of hot chili sauce.


    15 min prep time


    20 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place canola oil in wok or large sauté pan. Add ginger and cook until fragrant. Add garlic and chicken and stir-fry until chicken is no longer translucent.
    2. Add bok choy, bell pepper, and scallion and cook until bok choy begins to wilt.
    3. Add stock, soy sauce, chili sauce and cilantro. Stir-fry until hot and well blended. Serve over brown rice.
    Fiber Focused
    Asian
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      345

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      30g

    • Potassium
      760mg
      16%

    Ingredients

    canola oil
    2 tbsp

    fresh ginger (peeled and minced)
    2 inches

    large garlic (peeled and sliced)
    2 clove

    chicken breasts (boneless, skinless, sliced for stir-fry)
    16 oz

    baby bok choy (washed and quartered)
    16 oz

    red bell pepper (seeded and thinly sliced)
    1

    green onion (scallion) (sliced)
    1 cup

    stock (lower-sodium, vegetable or chicken)
    1 cup

    soy sauce (low-sodium)
    2 tsp

    hot chili sauce
    2 tsp

    fresh cilantro (chopped)
    2/3 cup

    cooked brown rice
    2 cup

  • Spaghetti Squash “Ramen” Noodle Bowl

    Spaghetti Squash “Ramen” Noodle Bowl

    How to Make Spaghetti Squash “Ramen” Noodle Bowl

    This healthier take on trendy ramen noodle bowls yields a savory broth you can customize. No chicken or bell peppers? Mix it up with other proteins and vegetables, such as shrimp, bean sprouts and shredded carrots.


    10 min prep time


    40 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400° F. Fill a 9×13-inch glass or metal baking dish with 2 inches of water. Cut the ends off the spaghetti squash then cut in half lengthwise. Place the squash cut side down in the pan and bake for 40 minutes. Remove from oven and remove the squash immediately from the pan. Scoop out the seeds and discard. Using a fork, scrape the squash out of the skin and set aside. Makes 4 cups cooked squash.
    2. While the squash is cooking, in a medium saucepan, heat the broth over medium heat until simmering. Add the soy sauce, sesame oil, fish sauce and hot sauce. Simmer for 2 minutes. Add the chicken and heat through, 2 minutes.
    3. Place 1 cup of squash in a soup bowl. Pour 1 cup of broth over the squash and add 1/2 cup of chicken. Top with 2 Tbsp. scallions and 2 Tbsp. bell pepper strips.
    4. Repeat process for remaining three bowls.
    Asian
    Main Dish
    Lunch
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      24g

    • Potassium
      620mg
      13%

    Ingredients

    toasted sesame oil
    2 tsp

    soy sauce (reduced-sodium)
    1 tbsp

    low sodium chicken broth (fat-free, low-sodium)
    4 cup

    medium spaghetti squash (2-1/2 lb)
    1

    cooked chicken (shredded)
    2 cup

    Asian style hot sauce ((such as sambal oelek))
    1 tsp

    fish sauce
    1 tsp

    green onion (scallion) (thinly sliced, white and green parts)
    1/2 cup

    red bell pepper strips (thinly sliced (1-inch-long))
    1/2 cup

  • Satay Zucchini Noodles

    Satay Zucchini Noodles

    How to Make Satay Zucchini Noodles

    Zucchini acts like noodles to make this main dish fresh and filling. But it’s the flavors, textures, and beauty that’ll bring you back to this recipe again and again. Use one zucchini and one yellow summer squash for the best looking results. Make it with steak, and it’s a marvelous meal in one.

    This recipe from The With or Without Meat Cookbook, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    1serving


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the zucchini to a 2-quart microwave-safe dish.
    2. Stir together the satay sauce, tahini, lime juice, soy sauce, and ginger in a small bowl until smooth. Pour the sauce over the zucchini and toss to coat.
    3. Cover the dish with unbleached parchment paper and microwave on high until the vegetables are done, about 4 minutes (for al dente) to 5 minutes (for softened). Remove from the microwave and let stand, covered, for 5 minutes to complete the cooking process.
    4. Add the snow peas and bell pepper, toss to combine, and adjust seasoning. Sprinkle with the sesame seeds and cilantro, and serve immediately.
    Veggie Rich
    Fiber Focused
    Asian
    Vegetarian
    Sides
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    1 Serving



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      25g

    • Potassium
      1490mg
      32%

    Ingredients

    zucchini or yellow summer squash (unpeeled, cut lengthwise into thin, spaghetti-like strips)
    2

    Asian peanut satay sauce
    1 1/2 tbsp

    tahini
    1 tbsp

    Juice of 1/2 lime
    1 tbsp

    soy sauce (naturally brewed)
    1 tsp

    gingerroot (freshly grated)
    1 tsp

    snow peas (thinly sliced fresh)
    1/3 cup

    orange or red bell pepper (thinly sliced)
    1/3 cup

    white or black sesame seeds (toasted)
    1 tsp

    cilantro leaves (fresh)
    2 tbsp

  • Oatmeal Congee

    Oatmeal Congee

    How to Make Oatmeal Congee

    This version of what is a traditionally high-carb porridge is easy to make whole grain and healthy.


    5 min prep time


    15 min cook time


    4servings


    3/4 cup porridge + 1 egg + 1 1/2 Tsp. scallions and cilantro

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oats, broth, and soy sauce to a sauce pan over high heat. Bring to a boil, then reduce to a simmer until the oatmeal is tender, about 10 minutes.
    2. Coat a small nonstick sauté pan with cooking spray. Add the mushrooms and sauté until tender and all liquid is evaporated, about 4 minutes. Add the lime juice and sauté until the liquid has evaporated. Stir the mushrooms into the oatmeal porridge.
    3. Clean the sauté pan, then add cooking spray. Fry the eggs until the yolks are just set.
    4. In a bowl, pour in 3/4 cup oatmeal porridge, top with a fried egg, and 1 1/2 Tsp. scallions and cilantro. Repeat for the remaining 3 bowls.
    Asian
    Breakfast and Brunch
    Budget Friendly
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup porridge + 1 egg + 1 1/2 Tsp. scallions and cilantro


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      185mg

      62%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      10g

    • Potassium
      370mg
      8%

    Ingredients

    old fashioned rolled oats
    1 cup

    low sodium vegetable broth (low-sodium)
    4 cup

    soy sauce (reduced-sodium)
    1 tbsp

    white (button) mushrooms (sliced)
    1 cup

    lime juice
    1 tbsp

    nonstick cooking spray
    1

    eggs
    4

    green onion (scallion) (sliced )
    2

    cilantro (finely chopped)
    1 tbsp