The American Diabetes Association estimates that 23.6 million people in the U.S. have diabetes, but only 17.9 million people have actually been diagnosed. This means approximately 5.7 million people have diabetes and don’t know it.
Because so many Americans, including my husband, my mother, father, youngest sister and many of my other family members and friends are diabetics, I decided to collect 150 of my favorite, healthy recipes and create The Kitchen Diva’s Diabetic Cookbook.
While I’m not a diabetic, my family medical history provides a cautionary tale. Throughout The Kitchen Diva’s Diabetic Cookbook, I’ve prepared recipes suitable for the dietary needs of a diabetic, which are also satisfying for non-diabetics. I use these recipes when entertaining family and friends.
This is a user-friendly cookbook that addresses the health and dietary needs of pre-diabetics, juvenile diabetes, Type I and Type II diabetics, women with gestational diabetes related to pregnancy, those with diabetic-related complications or anyone seeking to embrace a healthier diet and lifestyle.
A detailed nutritional and caloric analysis of each recipe was provided by registered dietician Jackie Mills to ensure that every recipe meets the requirements set by the American Diabetes Association.
This recipe for Ginger Beef Stir Fry with Soba Noodles is from The Kitchen Diva’s Diabetic Cookbook. It’s easy and delicious and provides a healthy meal for diabetics and those who dine with them!
Ginger Beef Stir Fry with Soba Noodles
Makes 4 servings
Stir-frying is a great way to get dinner on the table in a hurry. You can use either boneless pork chops, chicken breasts or beef cube steaks sliced into strips, or strips of pork tenderloin in this recipe. All of the ingredients can be prepped ahead of time. If you forget to thaw the meat, you can partially defrost it in cold water or the microwave, and slice it to use in this recipe. Or just omit the meat and make it all vegetarian. You can also use frozen stir-fry vegetables in this dish.
1 pound boneless beef top round steak or flank steak
1/3 cup sugar-free ginger ale
2 tablespoons San-J Reduced Sodium Tamari Soy Sauce — 10 fl oz
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 medium yellow or green sweet pepper, seeded, cut into bite-sized strips
2 small zucchinis, trimmed and cut in thin strips
1/2 medium purple onion, cut into thin wedges
1/2 pound Eden Foods Soba Wheat and Buckwheat Pasta
2 teaspoons cornstarch
2 teaspoons Hain Pure Foods Canola Oil
2 teaspoons finely chopped fresh ginger
1/4 cup fresh cilantro, mint or parsley leaves
Spectrum Naturals Canola Oil Spray
For easy slicing, wrap and freeze beef for 30 to 45 minutes or until firm. Trim fat and slice beef thinly across the grain. Place beef on one side of a glass pan large enough to hold the meat and vegetables on separate sides.
In a medium-sized bowl, combine ginger ale, soy sauce, garlic and red pepper flakes or hot sauce. Pour the marinade over the beef and vegetables. Marinate for 30 minutes (or cover dish with plastic wrap, refrigerate and marinate up to 8 hours, stirring occasionally to coat with the marinade).
Prepare soba noodles according to package directions. When draining, reserve 1 cup of the cooking liquid to use in the stir-fry sauce. Set noodles aside. Drain marinade from meat and vegetables into a small bowl. Add reserved cooking liquid from noodles, then cornstarch, and stir until mixture is smooth. Set aside.
Spray a large nonstick wok or extra-large nonstick skillet with cooking oil spray and heat over medium-high heat. Add ginger and stir-fry for 15 seconds. Add vegetables and stir-fry 3 to 5 minutes or until crisp-tender. Remove vegetables. Add 2 teaspoons of oil. Add half of beef to the wok or skillet, and stir-fry 2 to 3 minutes, until the beef is slightly pink in the center. Remove beef. Add remaining 1 teaspoon of the oil, as needed, and repeat with remaining half of beef.
Return all the ingredients to the wok or skillet, making a hole in the center and pushing the mixture to the sides. Stir the marinade mixture into the center of wok. Cook until bubbly. Toss beef and vegetables to coat with sauce. Serve on a bed of soba noodles. Sprinkle with the cilantro, mint or parsley, if desired.
The Kitchen Diva is Angela Shelf Medearis, a regular guest chef on “The Dr. Oz Show” and “The Today Show.” She is the author of many cookbooks, including, “The Kitchen Diva’s Diabetic Cookbook.” She blogs for Vitacost.com and Momonomics.com on a weekly basis.