Sunday Binge: 3 lip-smacking Asian recipes for diabetics

With the growing fandom of K-dramas, Asian food has gained immense popularity in the Indian subcontinent. It is aromatic, full of nutritious veggies and absolutely delicious. While the cuisine offers a plethora of dishes, you need to analyse and indulge in the one which does not lead to a spike in your sugar levels. We are always on the lookout for healthier recipes for diabetics and weight watchers. And this time, we have 3 superb recipes for a Sunday meal.

Health Shots got in touch with Chef Mirvaan Vinayak, BeatO Food Lab, who came up with these delicious Asian recipes for diabetics. While Chef Vinayak curated the recipes, nutritionist and diabetes care coach Sujata Sharma, shared her advice in terms of nutrition and food safety for diabetics.

Chef Vinayak says, “In order to make a dish diabetes-friendly, always use the right ingredients and make sure that you eat in the prescribed portion size. It is the key to managing your sugar intake.”

Let’s get to cooking these 3 delicious Asian recipes for diabetics and fitness conscious people:

1. Thukpa

We have to agree that Thukpa has a special place in all our hearts. It has the best of both worlds- soup and noodles. Have a look at this diabetes-friendly Thukpa recipe that has been curated just for you. Check it out:

Ingredients

Millet Noodles – 1 packet (boiled)
Ginger – 1 tbsp
Garlic – 1 tbsp
Tomato – 1 sliced
red chilly – 1 chopped
Sliced onion – 1
Veg Stock – 2 cups
Carrot – 1 cut in long slices
Cabbage – ½ cup cut in Juliennes
Bell Peppers – ½ cup sliced
Schezwan Pepper – 1 tsp
Red Chilli Powder – 1tsp
Coriander Powder – 1 tsp
Salt and pepper
Coriander, Lemon and Spring Onion for garnish

Method

1. In a pan, add oil and saute ginger, garlic and red chilly. Add in the onions and cook till they are golden brown in colour.
2. Add in the tomatoes and cook well.
3. After that, add all the dry masala, followed by vegetable stock.
4. When it starts boiling, add the rest of the vegetables.
5. Add the noodles.
6. Place it in a bowl and add the stock over it with vegetables.
7. Garnish with spring onions, lemon and coriander.

Benefits of this recipe for diabetics:

Sharma says, “This Thukpa recipe is a healthier alternative for soupy noodles. It is suited for diabetics as it is gluten free and moderate in carbs. It is healthier as compared to regular durum wheat or rice noodles. It is also high in protein and takes a longer time to digest.”

Recommended serving size: 1 bowl (150gms noodles plus 100ml soup)

2. Miso fish

Want to have something which is healthy and flavoursome? Miso fish is the perfect recipe for you! Try out to have a protein rich meal which is also diabetes-friendly.

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Ingredients

White Fish Fillet – 250 gms
White Miso Paste – 1 tbsp (Can be replaced with Soy sauce)
Ginger and garlic – 1 tbsp chopped
Apricot Puree – 1 tbsp
Chilly Sauce – ½ tbsp
Bok Choy – 100 gms
Light Soy – 1 tsp
Oil

Method

1. Mix 5 tbsp water with miso paste.
2. Add apricot puree and chilly sauce and mix well.
3. In a pan, add oil, ginger and garlic and then add the miso mixture. Cook till this mixture thickens.
4. Grill the fish with salt and pepper.
5. In a pan, add chopped garlic, bok choy, light soya sauce and sesame seed oil.
6. Place the fish over bok choy and add the sauce.

Benefits of this recipe for diabetics:

“Fish is the best source of protein and omega 3 and 6 fatty acids that are highly recommended for diabetics. It can fulfill one-fourth of daily protein requirement. Miso is gut friendly and loaded with Biota nutrients which are good for metabolism,” says Sharma.

Recommended serving size: 1-2 Fillet

3. Korean chicken lettuce wrap

What could be more filling than a wrap? We have a Korean twist to your everyday wrap. It is made of lettuce and loaded with your favourite tangy chicken. It is easy to make and the ingredients are readily available. Have a look:

Ingredients

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Iceberg Lettuce – 1 bunch
Chicken Breast – 250 gms (cut in cubes)
Red Chilli Paste – 1 tbsp
Light Soy Sauce – 1tbsp
Oyster Sauce – 1tbsp
Sesame Oil – 1tsp
Garlic – 1 tbsp (chopped)
Sesame Seeds
Red bell pepper – 1 (diced)
Onion – 1 (diced)
Spring onion for garnish

Method

1. In a bowl, mix soy sauce, red chilli sauce, oyster sauce and 3 tbsp water.
2. In a pan, add oil and saute garlic and onions.
3. Add in the chicken breast and the sauce mix.
4. Add in bell peppers and sesame seed oil.
5. Place the chicken in iceberg lettuce and garnish with sesame seeds and spring onion greens.

Benefits of this recipe for diabetics:

According to Sharma, this recipe is high in protein and contains moderate amounts of carbs. This wrap has around 36 gm net carbs which makes it a better alternative to refined flour wraps. Lettuce contains the goodness of vitamins and minerals.
Recommended serving size: 1 medium sized wrap

Alternatives: Regular lettuce/cabbage leaves can be used as wraps too

Try these scrumptious and diabetes-friendly Asian recipes without worrying about sugar levels. If you feel doubtful about any particular ingredient, you should always talk to your health coach. They will tell you about what you can or cannot include in your diabetes diet.

Sharma advises to follow the right diet, have a regular workout regime and monitor your sugar levels on a regular basis. Only when you know your sugar levels, you will you be able to optimise your diet and lifestyle. Diabetes management is quite easy if you follow the right practices on an everyday basis.