Recipe: Beech and Summer Squash Soba Bowl

[asphaltcowgrrl]

So, I don't normally do this, but a friend asked for this recipe and since I had to type it anyway, I thought I'd share.  My husband was diagnosed with Type 2 Diabetes in 2002 and since then, I've been trying to find ways to feed his pasta cravings without going overboard.  To further complicate issues, several months ago, my then-14-year-old daughter (now 15!) decided to go vegetarian.  So, my meal plan making is such an adventure these days.  Anyway, my husband found this fabulous cookbook called The With or Without Meat Cookbook.  So, every recipe starts vegetarian and gives you the option to add meat if you want.  Perfect!  But wait, it gets better.  It's actually a diabetic cookbook.  SCORE!



Some notes: I used my wok because I had one? I don't even know why it suggests a skillet or a Dutch oven but not a wok.  Also, I added about a tablespoon or so of garlic chili paste (the wondeful stuff that comes in the clear plastic jar with the green lid) to the mix for a little heat.  I'd love to throw some asparagus or something into this next time. Maybe some eggplant for my veg-head.

Beech and Summer Squash Soba Bowl
Makes 6 servings 1 ½ cups each

1 tablespoon peanut or canola oil
1 large white onion, finely diced
Juice of 1 lime (2 tablespoons), divided + 1 lime cut into 6 wedges
½ teaspoon sea salt, divided
1 tablespoon freshly grated gingerroot
2 large garlic cloves, minced
6 cups low-sodium vegetable broth
2 medium yellow summer squash or zucchini, unpeeled, halved lengthwise and thinly sliced crosswise
1 (2.5-ounce) package beech mushrooms, separated, or oyster mushrooms
1 ¼ teaspoons naturally brewed soy sauce, or to taste
½ teaspoon freshly ground black pepper, or to taste
5 ounces buckwheat soba noodles or whole-grain udon noodles
1/3 cup chopped fresh cilantro

Heat the oil in a stockpot or Dutch oven over medium heat.  Add the onion, 1 tablespoon lime juice, and ¼ teaspoon salt, and sauté until the onion is fully softened, about 10 minutes.  Add the ginger and garlic, and sauté for 2 minutes.  Add the broth, summer squash, mushrooms, soy sauce, pepper, and the remaining ¼ teaspoon salt, and bring to a full boil over high heat.  Stir in the noodles, reduce heat to medium-low, and simmer, uncovered, until the summer squash and noodles are just softened, about 6 minutes.  Stir in the remaining lime juice.  Adjust seasoning.

Ladle the soup into individual bowls, sprinkle with the cilantro, garnish with the lime wedges, and enjoy with chopsticks and a spoon.  Serve with additional soy sauce on the side, if desired.

With poultry, fish or meat: Add 6 minced scallions, green and white parts, 1 ½ teaspoons freshly grated gingerroot, and 1 ½ teaspoons naturally brewed soy sauce (if desired) to 9 ounces of ground turkey (about 94% lean).  Combine and form into 30 mini-meatballs.  (Note: The meatballs will be very soft but will firm upon cooking.)  Heat 1 tablespoon canola oil in a large, noknstick skillet over medium-high heat.  Add the meatballs and gently saute until browned and well done, about 5 minutes.  Prepare in two batches, if necessary.  Stir the meatballs into the soup in step 1 just before adding the noodles.

Nutrition Information

Without:
Exchanges/Food Choices: ½ starch, 1 vegetable, ½ fat
150 calories, 20 calories from fat, 2.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 460mg sodium, 270mg potassium, 28g total carbohydrates, 2g dietary fiber, 5g sugars, 6g protein, 60mg phosphorus

With:
Exchanges/Food Choices: 1 starch, 1 vegetable, 1 lean meat, 1 fat
240 calories, 80 calories from fat, 9g total fat, 1.5g saturated fat, 0g trans fat, 30mg cholesterol, 490mg sodium, 400mg potassium, 39g total carbohydrates, 3g dietary fiber, 5g sugars, 14g protein, 150mg phosphorus

Source: The With or Without Meat Cookbook The Flexible Approach to Flavorful Diabetes Cooking by Jackie Newgent, RDN, CDN.  Buy HERE.  Or at your favorite bookstore.  (I got mine at Barnes & Noble)

Comments

[skyesurfer12.livejournal.com]

Oh, sounds delicious. I like the idea of how the cookbook gives the options to alter to meat or meatless. I do love the idea of using asparagus. Could be tasty with fresh peas as well in the spring ....

I've been looking for some different recipes. Sometimes I feel like I get in a rut with always going to the old stand-bys.

Thanks for posting!

[asphaltcowgrrl.livejournal.com]

They were so good - and everyone in the family loved it, an unusual turn of events. I agree though, because I'm not a huge meat eater and could easily go without most nights.

I hear you on that! I try and come up with one or two new meals every week, just to kick the boredom. Troy could eat the same meals every week for the rest of his life, but not me.

Welcome! You'll have to let me know how you liked it if you try them.

[peppermint-wow.livejournal.com]

That book sounds AWESOME! I'm definitely getting it for my father - he also has Type II. I'm always looking for things to cook for him that are both healthy and delicious (and preferably something I'll also eat as well, lol).

Thanks so much for the recommendation! :D

[asphaltcowgrrl.livejournal.com]

It has some really good sounding recipes in it that I'm working on trying. Ah, I'm sorry to hear that, it's a challenging thing to deal with sometimes.

I hope that it works for you if you do decide to pick it up. :)