Recipes: Southeast Asian Beef and Noodle Salad

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august 99

Southeast Asian Beef and Noodle Salad

(Makes 4 servings)

6	ounces (180 g) Chinese noodles
1/2	teaspoon (2.5 ml) sesame oil
1	pound (480 g) sirloin steak, all fat removed
4	cups (220 g) shredded romaine lettuce
1/4	cup (60 ml) fresh mint, chopped
1/4	cup (60 ml) fresh cilantro, chopped
1/4	cup (60 ml) fresh basil, chopped
1/4	cup (60 ml) fresh flat leaf parsley, chopped
1	English cucumber, seeded, sliced very thin
sauce:
1	tablespoon (15 ml) low sodium soy sauce
2	cloves garlic, minced
2	tablespoons (30 ml) Asian fish sauce
1/4	cup (60 ml) fresh lime juice
1/4	cup (60 ml ) water
1/8	teaspoon (0.6 ml) sugar substitute
1/4	teaspoon (1.25 ml) dried hot red pepper flakes

Cook the noodles in boiling water according to package directions until done. Drain well and run under cold water to stop cooking. Toss with sesame oil and set aside.
Place the meat in a heated ridged pan and grill until cooked. Transfer to a cutting board and let stand 10 minutes. Slice very thin.
Divide the lettuce between 4 plates. Top with 1/4 of each of the herbs and toss.
To make the sauce: Combine the soy sauce, garlic, fish sauce, lime juice, water, sugar substitute, and pepper flakes in a small bowl and whisk until emulsified. Drizzle 1/3 over the steak , 1/3 over the noodles, and 1/3 over the salad and herbs. Toss to coat each. Place 1/4 of the noodles on top of each plate of greens. Top with steak slices. Surround each plate with cucumber slices. Serve immediately.

Per serving:	346 calories (22% calories from fat), 33 g protein, 9 g total fat (2.8 g saturated fat), 37 g carbohydrates, 7 g dietary fiber, 77 mg cholesterol, 897 mg sodium
Diabetic exchanges:	3 lean meat, 2 1/2 carbohydrate (2 bread/starch, 1 vegetable)

Red, White, and Blue Parfaits

(makes 4 servings)

3	cups (720 ml) fat-free, no sugar added frozen vanilla yogurt
1	cup (125 g) fresh raspberries
1	cup (145 g) fresh blueberries
4	perfect raspberries or blueberries for garnish.

Remove the yogurt form the freezer and let stand for a few minutes to soften. Divide the yogurt among 3 bowls. Add the raspberries to one and mash to combine. Do the same for the blueberries and leave one bowl of yogurt plain.
Quickly layer the yogurt in parfait glasses starting with raspberry, top with plain yogurt, and end with blueberry mixture. Top with reserved berry. Serve at once or freeze until ready to serve and then garnish.

Per serving:	163 calories (0% calories from fat), 5 g protein, 0 g total fat (0 saturated fat), 37 g carbohydrates, 3 g dietary fiber, 0 mg cholesterol, 77 mg sodium
Diabetic exchanges:	2 1/2 carbohydrate (2 bread/starch, 1/2 fruit)

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