Edamame & Mung Bean Pasta

Maybe it is because the word ‘Mung’ sounds similar to ‘Dung’ in the English language – this may be the reason that I was hesitant to try these Asian inspired noodles.  Yet, since being diabetic PASTA has become like a swear word around here.  So fear aside and with my daughter on board to try something new, we set out to create a dish we would enjoy.  It is HIGH protein, HIGH dietary FIBER, HIGH IRON and delicious.

First of all – this is what you are looking for at the store (Bulk Barn here in Canada sells this line of Asian noodles):

mung_bean_edamame_US_1280__61185.1409959273.1280.1280

Prep Time: 10 minutes               Cook Time: 20 minutes                    Serves: 4-6

Ingredients:

  • 12 oz Organic Edamame & Mung Bean Fettuccine
  • 2 Tbsp Olive Oil, divided
  • 1 shallot (or small onion), peeled and diced
  • 3 cloves garlic, minced
  • 350g – 450g (3/4 – 1 lb) fresh or frozen raw shrimp
  • 350g (12oz) frozen or fresh broccoli
  • 450g (16oz) mixed vegetables (frozen or fresh)
  • Zest and juice of 1 large lemon
  • 1/2 tsp red pepper flakes
  • Parsley
  • Parmesan cheese
  • salt & pepper

Boil a pot of water, adding a pinch of salt and pasta when rolling boil is reached.  Cook pasta until al dente (‘chewy’) which is about 7 minutes.  Toss with a little bit of olive oil. Set aside.

Heat 1 Tbsp of olive oil in your skillet over medium high heat.  Add the onion and cook 2 minutes.  Add garlic and cook 1 minute.  Add the shrimp and sprinkle with 1/2 tsp red pepper and a pinch of pepper.  Saute, stiring often for about 3 minutes.  Set aside.

Heat remaining 1 Tbsp olive oil, add broccoli and other vegetables (we used carrot, cauliflower and sugar peas).  Cook until the vegetables are hot (4-5 minutes).  Add the lemon zest and juice and removed from heat.  Add pasta and toss.

Serve warm.  We sprinkled chopped parsley and Parmesan cheese on this.

Darling Daughter’s Notes:  MUNG BEANS.  This was yummy.  I like shrimp, I like vegetables and I apparently like Mung Beans.

Suggested Nutritional Values (1 serving): Calories 347, Protien 37g, Carbohydrates 31g (Net 17g), Total Dietary Fiber 14g, Sugars 9g, Total Fat 26g, Cholesterol 95mg, Sodium 471mg

Great Mineral Bonuses:  Vitamin K 56%, Selenium 42%, Iron 35%,

Diabetes Type 2 Suggestions:   At first glance, 31 grams or two portions of Carbohydrates seems high .. but you must remember that NET carbs are Carbs minus Fiber and the Fiber in this recipe at 14g is AWESOME.  Your Net Carbs end up at 17g or 1 portion. So enjoy.  I do suggest, in order to lower the sodium intake, that you pass on the Parmesan cheese and serve yourself a few less shrimp that a regular serving.

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