Diabetic Cooking

Salads

Asian vegetable and soba noodle salad

Preparation time: 25 minutes. Chilling time: 1 hour.
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Ingredients

  • 5 ounces soba
  • 3/4 cup coarsely sliced fresh red bell pepper
  • 3/4 cup coarsely sliced fresh green bell pepper
  • 1 cup sliced fresh red cabbage
  • 1 cup peeled, matchstick-sliced fresh jicama
  • 3/4 cup coarsely sliced green onions
  • 3/4 cup matchstick-sliced unpeeled cucumber
  • 1/4 cup chopped, unsalted peanuts
  • 1 tablespoon sesame oil
  • 2 tablespoons rice vinegar
  • 2 cloves fresh garlic, minced
  • 1 tablespoon low-sodium soy sauce
  • 1/2 teaspoon black pepper

Directions

Bring a medium pot of water to a boil. Add soba noodles, cover, and cook about 5 minutes until noodles are tender yet firm. Place noodles in strainer and rinse with cool water. In a large salad bowl, place sliced red pepper, green pepper, red cabbage, jicama, green onions, cucumber, and peanuts. Add cooled, drained noodles. In a small mixing bowl, whisk sesame oil, vinegar, minced garlic, soy sauce, and black pepper together. Pour dressing over salad and toss ingredients until they are well distributed. Chill for approximately 1 hour before serving.

Yield: 8 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 122, Carbohydrates: 19 g, Protein: 4 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 222 mg, Fiber: 3 g

Exchanges per serving: 1 starch, 1 vegetable, 1/2 fat. Carbohydrate choices: 1.


Sharon Palmer is a registered dietitian and freelance writer in Southern California.