Asian Entrees For Diabetics: Brought To You by

Asian Entrees
for Diabetics
Brought to you by:

Asian Entrees for Diabetics
Table of Contents
Asian Rub page 1

Vegetable Lo Mein page 1
Asian Bean and Rice Rolls page 2
Broccoli with Cashews page 3
Green Beans and Cashews page 3
Sugar Snap Peas with Lemon and Cashews page 4
Garlic Chicken page 4
Stir-Steamed Vegetables page 5
Buttered Egg Noodles page 6
Japanese Soba Noodle Salad page 6
Noodle Salad page 7
Cashew Orange Sugar Snap Peas page 7
Bok Choy with Ginger Vinaigrette page 8
Rice with Ginger page 8
Salmon in Lime Ginger Sauce page 9
Special Offers from QualityHealth page 10

Asian Rub
Servings: 6 Preparation Time: 10 min. Cooking Time: 0 min.
Ingredients Cooking Directions

2 Tbs. sesame seeds, toasted Combine all ingredients. Store in an airtight container. Shake
2 tsp. ground turmeric before using to blend. Use rub on tender cuts of meat to add
1 tsp. ground coriander flavor. To apply the rub, simply cover the outside surface of
1/2 tsp. salt the meat with the seasoning blend prior to cooking. Flavors
1/2 tsp. onion powder usually become more pronounced the longer the seasoning
1/2 tsp. ground cumin
mixture is on the meat. Makes enough to season about 4 lbs.
1/2 tsp. ground cinnamon
of meat.
Per Serving:
calories: 9, fat: 0.7g, calories from fat: 67%, protein: 0.4g, cholesterol: 0.0mg,
dietary fiber: 0.3g.
Vegetable Lo Mein

1 tsp. cooking oil, optional Directions: Heat oil in skillet or wok. (If using a non-stick
1 onion\raw, chopped skillet, can omit the oil or use 1 tablespoon water) Add onion
1 carrot\raw, peeled and sliced thin and cook until wilted. Add carrot and cook 3 minutes. Add
1 cup broccoli florets\raw remaining ingredients except pasta. Cook about 5 minutes.
1 red or green bell pepper\raw, seeded Vegetables should be tender but still crisp. While veggies are
and sliced into strips
cooking, prepare pasta according to package directions,
1 cup fresh or frozen pea pods, trimmed
1/3 Lbs. canned sliced water drain. Toss together hot pasta and cooked vegetables,
chestnuts, drained garnish with green onion.
1 cup sliced mushrooms
4-1/2 tsp. Frontier Oriental Seasoning
1 tsp. Frontier Ground Ginger, (optional)
1/3 Lbs. angel hair pasta
1 green onion, chopped
Per Serving:
calories: 349 fat: 5.2g, calories from fat: 13%, protein: 12.1g, cholesterol: 0.0mg,
1
Asian Bean and Rice Rolls


1 cup medium grain rice, such as sushi Cook rice according to package directions. Heat vinegar,
rice or jasmine rice sherry, sugar, and lemon rind in small saucepan over
2 Tbs. rice vinegar, or white medium heat until sugar is melted, about 1 minute. Drizzle
distilled vinegar vinegar mixture over rice and toss. While rice is cooking,
1 Tbs. drycooking sherry cook pine nuts in sesame oil in small skillet over medium
2 tsp. sugar
heat until toasted, about 2 minutes; remove from skillet. Add
1 Tbs. lemon zest
3 Tbs. pine nuts or slivered almonds snow peas, ginger, and water to skillet; cook, covered, over
2 tsp. dark sesame oil medium heat until snow peas are crisp-tender, 2 to 3 min-
1/2 cup snow peas\cooked, utes. Stir pine nuts, snow peas, ginger, beans, cucumber,
diagonally sliced orange, and green onions into rice. Season to taste with salt
3/4 tsp. ground ginger and pepper. Serve warm, or refrigerate and serve chilled;
1 Tbs. water spoon an equal portion of packed rice mixture onto each
1 Lbs. canned red beans, or light red lettuce leaf and roll up. Courtesy: American Dry Bean Board
kidney beans, rinsed and drained
1/2 cup cucumber, chopped and seeded
1 orange, peeled, seeded, coarsely chopped
2 green onion, and tops, thinly sliced
1/8 tsp. salt, or to taste
1/8 tsp. white pepper
12 Boston lettuce leaf, or other leaf lettuce
Per Serving:
2
Broccoli with Cashews


3/4 Lbs. broccoli, cut into small florets Heat oil in a heavy nonstick pan over medium-high heat.
4 tsp. olive oil Add garlic and cashew nuts. Stir over medium heat 2 min-
1 clove garlic, crushed utes, or until lightly golden. Add broccoli and stir-fry 3- 4
1/2 cup unsalted cashew nuts minutes, or until just tender. Serve hot.
Per Serving:
Green Beans and Cashews


1 Lbs. green beans Trim green beans and then cut into 4-0/1 inch diagonal
2 tsp. sesame oil lengths. Heat oil in wok or frying pan. Add garlic and cashew
1 clove garlic, crushed nuts. Cook 2 minutes. Add beans, stir-fry 2-3 minutes, or until
1/3 cup cashew nuts nuts are golden and beans just tender. Serve hot.
Per Serving:
3
Sugar Snap Peas with Lemon and Cashews


1 Lbs. frozen sugar snap peas, or fresh Preheat oven to 350° F. Combine first 6 ingredients in a
1/3 cup lemon juice medium bowl. Add ground chicken and salt and pepper to
1 Tbs. honey taste and mix well. Transfer to an 8” x 4” loaf pan. Bake about
1 tsp. cornstarch 1 hour, 15 minutes or until a meat thermometer inserted in
1/2 tsp. lemon zest center of loaf reads 160° F. Let stand 5 minutes before slicing.
1/4 cup cashews
Per Serving:
Garlic Chicken

8 skinless boneless chicken thigh Place chicken between 2 sheets of plastic wrap and pound
1 Tbs. olive oil lightly with a mallet or other heavy flat object to flatten
1 Tbs. rosemary slightly. Season with salt and pepper to taste. Heat oil in a
8 clove garlic, 6 crushed, 2 minced heavy nonstick pan over medium high heat. Add rosemary
and crushed garlic. Saute 1-2 minutes, pressing down on
rosemary and garlic to release flavor. Remove with a slotted
spoon and discard. Saute chicken 5 minutes per side, turning
frequently until browned and cooked throughout. Stir in
minced garlic during last 2 minutes of cooking.
Per Serving:
4
Stir-Steamed Vegetables

nonstick cooking spray Coat a wok or heavy nonstick skillet with nonstick cooking
1 tsp. olive oil spray and heat over high heat. Add oil and cook onions and
1/2 cup onions\cooked, chopped garlic about 2 minutes, stirring constantly, or until browned.
1 clove garlic, minced Add mushrooms, green pepper and celery and cook another
1 cup mushrooms\cooked, cut into minute, stirring. Stir in next 4 ingredients and 2 Tbs. stock.
bite-size pieces
Cook 3-4 minutes, stirring frequently until vegetables are just
1/4 cup green bell pepper\cooked, cut
into bite-size pieces tender. Stir in remaining ingredients. Serve over rice if
1/2 cup celery\cooked, cut into desired. Note: chicken, beef or shrimp can be added to the
bite-size pieces pan with remaining vegetables.
1 cup zucchini\cooked, cut into
bite-size pieces
1 cup broccoli florets\cooked, cut into
bite-size pieces
1/2 cup carrots\cooked, peeled and cut
into bite-size pieces
1/2 cup sliced water chestnuts (optional)
1 cup chicken stock or water
1 cup spinach leaves\cooked, chopped
2 Tbs. cilantro or parsley, chopped
1 Tbs. lite soy sauce (optional)
1/4 tsp. lemon pepper, or to taste
1/4 tsp. salt (optional)
Stir-fry beef or chicken strips, or shrimp (optional)
Per Serving:
5
Buttered Egg Noodles


3/4 Lbs. egg noodles Cook noodles in boiling water 8-10 minutes until al dente.
2 tsp. unsalted butter Drain and return to saucepan. Stir in remaining ingredients
1 Tbs. parsley, chopped and salt and pepper to taste until butter melts.
Per Serving:
Japanese Soba Noodle Salad


1 Lbs. soba noodles Cook soba noodles in a large pan of boiling water about 5
3 scallion, minced minutes. Drain and rinse with cold water. Combine noodles,
2 Tbs. fresh parsley, chopped scallions and parsley in a bowl. Combine next 4 ingredients
1 Tbs. mirin wine in a separate bowl. Then mix in miso, working out the lumps
3 Tbs. lemon juice with the back of a spoon. Thin if necessary with a little water,
1 tsp. fresh ginger, grated
drop by drop. Combine with noodle mixture and chill.
1 tsp. garlic, pressed
2 Tbs. yellow or white miso paste Garnish with sesame seeds.
2 tsp. sesame seeds
Per Serving:
6
Noodle Salad

4-1/2 tsp. Oriental sesame oil Combine first 3 ingredients in a bowl and set aside.
2 Tbs. lite soy sauce Cook noodles in boiling salted water until al dente. Drain
4-1/2 tsp. balsamic vinegar thoroughly. Stir in scallions and set aside. Place broccoli in a
1/2 Lbs. Chinese noodles or thin spaghetti steamer basket over boiling water. Cover saucepan and
3 scallion, chopped steam 4-5 minutes or until broccoli is tender. Drain and toss
3/4 Lbs. broccoli\cooked, cut into florets
with noodles and sauce.
Per Serving:
Cashew Orange Sugar Snap Peas


1 Lbs. frozen sugar snap peas Cook peas to desired doneness as directed on package.
1/3 cup orange juice Drain. Meanwhile, combine orange juice, honey, cornstarch
1 Tbs. honey and salt in a saucepan over medium heat. Mix until well
1 tsp. cornstarch blended. Cook 3-4 minutes, stirring constantly, until mixture
1/8 tsp. salt boils and thickens. Stir in orange peel and cashews. Pour
1/2 tsp. orange peel (optional), grated
over peas and stir gently.
1/4 cup cashews
Per Serving:
7
Bok Choy with Ginger Vinaigrette


1 Lbs. bok choy, cut into Place bok choy in a steamer basket over boiling water. Cover
2-0/1 inches pieces pan and steam 10 minutes or until stalks begin to turn
1 Tbs. white wine vinegar translucent and are soft when pierced. Combine remaining
2 tsp. Dijon mustard ingredients in a jar with a tight-fitting lid. Shake vigorously to
2 tsp. soy sauce mix well. Transfer bok choy to a bowl. Add dressing and toss.
1 tsp. sugar
Serve hot.
1/2 tsp. olive oil, optional
1 smallclove garlic, finely chopped
1 Tbs. fresh ginger, finely chopped or grated
Per Serving:
Cashew Orange Sugar Snap Peas


1 cup water Cook peas to desired doneness as directed on package.
1 cup chicken stock Drain. Meanwhile, combine orange juice, honey, cornstarch
1 cup long grain white rice and salt in a saucepan over medium heat. Mix until well
2 tsp. peanut oil blended. Cook 3-4 minutes, stirring constantly, until mixture
4 clove garlic, minced boils and thickens. Stir in orange peel and cashews. Pour
2 Tbs. fresh ginger, minced
over peas and stir gently.
3 scallion, trimmed and thinly
sliced crosswise
1/4 tsp. chili pepper flakes, crushed
3 Tbs. cilantro or parsley, minced
Per Serving:
8
Salmon in Lime Ginger Sauce


1/4 cup fresh cilantro, chopped Combine first 4 ingredients in a blender or food processor.
3 Tbs. fresh ginger, chopped Process until smooth, adding a little water if necessary. Add
2 clove garlic, finely chopped next 3 ingredients and mix thoroughly. Transfer mixture to a
2 jalapeno pepper, seeded and chopped shallow dish. Add fish fillets and toss to coat well. Cover and
3 Tbs. lime juice marinate 10 minutes in the refrigerator. Spread enough
1 Tbs. olive oil
marinade to cover bottom of a large, heavy nonstick skillet.
1/4 tsp. turmeric
4 salmon fillet, about 6 oz each Add fish fillets to skillet. Spread remaining marinade over fish
fillets. Cover skillet tightly and cook over medium low heat
15 minutes until fish is opaque throughout.
Per Serving:
9
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Asian Entrees

Brought to you by:

Asian Rub page 1

Special Offers from QualityHealth page 10

Ingredients Cooking Directions

Ingredients Cooking Directions

Asian Bean and Rice Rolls

Ingredients Cooking Directions

Broccoli with Cashews

Ingredients Cooking Directions

Green Beans and Cashews

Ingredients Cooking Directions

Sugar Snap Peas with Lemon and Cashews

Ingredients Cooking Directions

Ingredients Cooking Directions

Ingredients Cooking Directions

Buttered Egg Noodles

Ingredients Cooking Directions

Japanese Soba Noodle Salad

Ingredients Cooking Directions

Ingredients Cooking Directions

Cashew Orange Sugar Snap Peas

Ingredients Cooking Directions

Bok Choy with Ginger Vinaigrette

Ingredients Cooking Directions

Cashew Orange Sugar Snap Peas

Ingredients Cooking Directions

Salmon in Lime Ginger Sauce

Ingredients Cooking Directions

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