Stir-fried glass noodles with beef and spinach

Serves 6

This is a version of the classic Korean chap chae, stir-fried glass noodles with beef, spinach and carrots. Korean sweet potato starch noodles are flavorless but have the ability to absorb a great deal of flavor from other ingredients or sauces.

Adapted from "Asian Flavors Diabetes Cookbook" by Corinne Trang.

Note: The noodles need to soak in warm water for at least 20 minutes, until they are pliable.

INGREDIENTS

One 12-ounce package sweet potato starch noodles

3 tablespoons light soy sauce, divided use

1 tablespoon toasted sesame oil, divided use

8 ounces sirloin steak, thinly sliced

2 tablespoons grapeseed oil

2 large cloves garlic, minced (1 tablespoon)

One 2-inch piece ginger, peeled and minced (3 tablespoons)

1 large carrot, peeled and cut into 2-inch matchsticks (about 1 cup

1 pound baby spinach

1 1/4 cups no-salt-added chicken stock or filtered water

INSTRUCTIONS

Place the noodles in a large bowl or pan, cover with warm water and soak for about 20 minutes, until the noodles are pliable. Transfer them to a colander to drain.

In a medium bowl, stir together 1 tablespoon of the soy sauce and 1/2 teaspoon of the toasted sesame oil. Add the steak and mix well.

Heat 1 tablespoon of the grapeseed oil in a large nonstick skillet over medium heat. Add half of the garlic and ginger; stir-fry for about 30 seconds, then add the beef and stir-fry until barely pink, about 2 minutes. Use a slotted spoon to transfer the beef to a plate. Add the carrots to the skillet and cook for 1 minute. Add the spinach – in batches, if necessary – and stir-fry until just wilted.

Transfer the carrots and spinach to the plate with the meat. Add the remaining oil, garlic, ginger, soy sauce and sesame oil to the skillet, along with the chicken stock and noodles. Cook, stirring continuously, until the noodles have absorbed all of the liquid, about 5 minutes.

Return the beef, carrots and spinach to the skillet, toss to combine well, and serve.

Per serving: 500 calories, 12 g protein, 93 g carbohydrates, 9 g fat, 2 g saturated fat, 15 mg cholesterol, 400 mg sodium, 2 g dietary fiber, 1 g sugar

Zucchini salad with prunes and tamari dressing

Serves 6

When raw zucchini is tossed with sweet prunes and drizzled with a tangy dressing, it becomes an ideal appetizer or vegetable side for roasted or grilled meat or seafood. A mandoline makes quick work of the slicing duties here, and the resulting long, uniform stands make this a pretty dish.

Adapted from "Asian Flavors Diabetes Cookbook" by Corinne Trang.

INGREDIENTS

1 tablespoon light tamari or light soy sauce

1 teaspoon raw organic local honey

1 tablespoon rice vinegar

1 tablespoon freshly squeezed lime juice, plus 1 teaspoon grated lime zest

1 teaspoon toasted sesame oil

2 1/2 tablespoons grapeseed or olive oil

4 medium zucchini (about 1 1/2 pounds), chilled and cut lengthwise into very thin strips (julienne)

8 pitted prunes, thinly sliced

Freshly ground black pepper

INSTRUCTIONS

Whisk together the tamari or soy sauce, honey, vinegar, lime juice and oils in a medium bowl. Add the zucchini, prunes and lime zest; season with black pepper to taste. Toss and serve.

Per serving: 110 calories, 2 g protein, 13 g carbohydrates, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 105 mg sodium, 2 g dietary fiber, 7 g sugar

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