Seafood and Shirataki Tofu Noodles in Ginger-Lemongrass Broth

Along the way I have heard about a special type of noodle eaten in Japan. It has been described as the Jananese woman's secret to staying slim. It is called the Shirataki Tofu Noodle. It comes in several shapes akin to western pasta. It is sold in the refrigerator section of specialty stores, like Whole Foods Market, where they carry tofu. I have heard mixed reports about it but decided to give it a try. I purchased the spaghetti style noodle, which was sold in an 8 ounce bag. Contrary to what I heard it did not have an odd smell at all and the texture turned out to be very much like al dente pasta after cooking. I simply rinsed the noodles in a strainer under cold running water for a minute before using. This noodle has great benefits for a diabetic. First of all a four ounce serving has only 20 calories and a total of 3 grams of carbohydrate. To make this amazing noodle even better it has 2 grams of fiber in each serving as well. Yes, that's right. A noodle with one net gram of carbohydrate in a four ounce portion. Very good indeed. The down side is because this noodle is so high in fiber it also expands in liquids when you eat it. You need to start with a small portion to be sure that it will not upset your stomach and give you the broccoli like effect of gas. It can also be a bit binding if you eat to much of it due to the fiber. Not everyone has these reactions after eating Shirataki Tofu Noodles but only some. I had the recommended portion size on the package of four ounces. It is extremely filling because it expands, which is also a great benefit to those with large appetites. You should definitely eat the recommended portion size or less in the beginning.

I took these noodles and made a wonderful light but very filling Japanese style seafood stew. I used simple but fresh ingredients. I was able to finish cooking it in about 20 minutes. It is a very fast recipe and great for a weeknight after work. I hope you look for these noodles and give them a try and I hope you enjoy my recipe.

Shirataki Tofu Noodles in Ginger-Lemongrass Broth

Ingredients:

1 - 32 ounce container Kitchen Basics Seafood Broth (or vegetable if unavailable)

1 stalk lemongrass (about 1 ounce), cut into thirds and smashed with back of knife

1 - 2" knob of fresh ginger, peeled and cut in half

2 cloves garlic

1 1/4 lbs. fresh seafood (shrimp, white fleshed fish, scallops, calamari, etc. or any one of your favorites. You can mix or match as you like because this is where you can use what you like but choose something with a mild flavor.)

1 head baby bok choy, leaves and stems cut separately

1/2 can water chestnuts, rinsed

2 - 8 ounce packages Shirataki Tofu noodles, drained and rinsed well

white pepper to taste

1 tsp. toasted sesame oil, optional

Pour the seafood stock into a large saute pan over high heat. Add the lemongrass, ginger and garlic prepared as noted. Bring to simmer and reduce heat. Cover and simmer gently for about 10 to 15 minutes.

Depending on what type of seafood you purchased add your longest cooking first along with the stems from the bok choy and the water chestnuts. Cook for about 2 to 3 minutes. Add the next batch along with the shirataki tofu noodles and cook for about 2 minutes. Add the balance of the seafood and the bok choy leaves. Cover and simmer gently for about 1 minute or until it is completely cooked. Remove the large pieces of lemongrass and ginger. Add a pinch of white pepper and the toasted sesame oil to finish.

Just as an example, I used sea scallops, which I cut in half as they were very thick, shrimp, red snapper and calamari. I cooked the scallops and shrimp first for about 3 minutes then added the snapper and cooked for about 2 minutes. Then I added the calamari and finished cooking it for 30 more seconds. I had cut the larger pieces of seafood and the bok choy stems and leaves into large bite sized pieces. I left the shrimp whole.

Nutrition Information

Yields 4 Servings

Each serving

Calories 97.6

Fat 2.6 g

Cholesterol 35 mg

Sodium 483.4 mg

Potassium 193.4 mg

Total Carbohydrates 6.95 g

Fiber 2.25 g

Protein 15.65 g

Feel free to double up on the bok choy or add other low carb vegetables that you feel are appropriate for this delicate seafood stew. I would recommend either more baby bok choy, bean sprouts, a few snow peas, or julienned carrots. Of course the addition of any other vegetables are not included in the nutrition information and you will have to make the adjustment.

Using this recipe as your basic outline you can make it with just about any protein you like. Substitute cooked chicken or even poach it in chicken stock and add some favorite vegetables along with the Shiratake Tofu Noodles. Or try slices of flank steak poached in a beef broth with broccoli, garlic and crushed red pepper flakes, for example. It's up to you. Pick your protein, a complimentary soup stock or broth, vegetables, Shiratake Tofu Noodles, some seasonings you like and viola! You have become the chef!

Quick Lunch or Dinner Tips

Since life has been so hectic lately with family events, I have found a few things in the grocery store to lend a helping hand in the kitchen. I posted about the new pasta sauce by Mario Batali that is low in carbohydrates with a fresh and delicious taste. Now I'd like to tell you what I did with it and about another product I found that goes hand in hand with it. First, the other new product is made by Flatout. They make a nice variety of flatbread style wraps but now I have found something new from them, Artisan Folded Flatbread in rosemary-olive oil flavor. The package contains five pieces of flatbread shaped like the number eight and each large piece has only 24 grams of carbohydrates. I have been cutting the pieces in two and doing some fun things.

The first thing I did was make pizzas with the Artisan Folded Flatbread. I cut each large plank into two and topped them with a tablespoon of low fat ricotta cheese, a tablespoon of low fat mozzarella cheese, a few shrimp and a pinch of Maytag blue cheese. I seasoned it liberally with fresh cracked black pepper and baked them in a 400' oven for about 15 minutes or until the cheese was melted and the shrimp were done and no longer translucent. When they came out of the oven I topped them each with a handful of tender, baby spinach, a few drops of extra virgin olive oil and a pinch of sea salt. The warmth of the pizza wilted the spinach just enough. Absolutely delicious! If this blend of cheeses is not your cup of tea then try the Artisan Folded Flatbread the good old fashioned way and make a classic pizza with it. Place 1/4 cup of the Mario Batali Marinara Sauce on each Artisan Folded Flatbread half and top with 1 1/2 tablespoons of low fat mozzarella cheese on each. Add your favorite vegetable toppings like mushrooms, olives, green peppers, etc. Bake until the cheese is melted and enjoy. Since my meal plan allows me to enjoy 45 grams of carbohydrates with each meal I have to admit I ate three halves of the pizza, which totaled 36 grams of carbohydrate for the flatbread and 6 grams of carbohydrate for the sauce. A very filling and satisfying meal, especially with the addition of the spinach salad. If you don't like spinach you can substitute Arugula or any of your favorite greens.

Tonight I found myself with leftover sauce and flatbreads and thought I would try a Pizza Burger. All I did was make a simple hamburger, each weighing 4 ounces before cooking and seasoned with salt and pepper. I sauteed them in just a splash of olive oil or you can use vegetable spray and then added a tablespoon of low fat mozzarella cheese just before they were finished cooking along with a little fresh basil. I covered the pan to melt the cheese. Once again, I cut the flatbread in half but this time I toasted them lightly. I also warmed up 1/2 cup of the Mario Batali Marinara Sauce in the microwave for each burger. To assemble I placed half of the sauce on the toasted flatbread, placed the cheesy burger on top and finished by topping it with the rest of the sauce. You can add a light sprinkle of freshly grated Pecorino Romano cheese if you like and cover with the second half of flatbread or leave as an open faced burger and use the remaining carbs for something else. I served it with a salad of fresh baby spinach and fresh sliced mushrooms dressed with extra virgin olive oil, balsamic vinegar, salt and pepper to taste. Another very satisfying meal that I could barely finish! Since I had it open faced style and only used half of the flatbread I had a sweet treat for dessert with the remaining 33 carbohydrates.

Even though these quick meal ideas are higher in protein and may contain a little more fat than a strict interpretation of my meal plan allows, the carbohydrates are controlled and half of the fat is the healthy fat from olive oil. Sometimes we all need to push the limits a little and these recipe ideas still keep you on the basic track but just add a few extra calories.

I will be posting many recipes soon, so please don't forget to check back. If you want to find out where you can purchase the Flatout Artisan Folded Flatbread or any other products they make and the Mario Batali sauce in your local area here are the links for information. I hope you enjoy these new items as much as I did. They hold so much potential for a diabetic because of their lower carbohydrate content and the wonderful, full flavors they deliver.

Flatout Folded Artisan Flatbread and their other products:

http://www.flatoutbread.com/

Mario Batali Pasta Sauce:

http://www.foodnetworkstore.com/

New Low Carb Product

I just wanted tell you about a new product I found in the supermarket today that is really low in carbohydrates and very delicious! There's one thing I love to have and just won't give up. I have resigned myself to having to eat much less of it to stay within the bounds of my carb exchanges....pasta. Who doesn't like pasta? Well, on those crazy nights when there is no time to make your own sauce, I too grab for a jar of pasta sauce. They are normally loaded with carbs though. I have seen anywhere from 12 to 18 grams of carbs in one half cup serving. That means that I have to reduce the amount of pasta I am eating by one third of a cup! That really shrinks a portion! Well, I found a sauce put out by the amazing Italian chef, Mario Batali. The sauce is made with all fresh ingredients and has only 6 grams of carbs in a one half cup serving! That is truly a terrific accomplishment! The taste is awesome; fresh and clean. The only drawback is the price. It is a little more pricey than the regular jarred sauces. I just tell myself that since I eat so little of it, it's okay because it will last a long time and then I freeze what's leftover in small single or double portion containers to use later. I think that the sauce is worth it and just wanted to let you know. One last thing....new recipes are on the horizon and coming this weekend, so look for them!