Here are some recipes using shirataki noodles. I got these from "Low
Carb Energy" magazine, the July/August 2005 issue. I scanned them into a
text file then fixed any major errors. If there are any big mistakes
then let me know.
Some of the recipes say "Makes four side or two main course servings"
but the nutrition facts don't specify which kind of serving it's
refering to. Can't help you there.
Hope you enjoy!
neobunny
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Here's some info that was with the recipes. I thought this could be
useful.
Shirataki has been around for about 1500 years as konnyaku, a cake made
from a tuber, Amorphophallus Konjac. At about 97 percent soluble fiber
and 3 percent water, it's a solidly low-carb food. Shirataki is the
noodle form and means "white waterfall" in Japanese.
Youll find shirataki water packed and refrigerated, usually close to the
tofu most often in Oriental grocery stores.
VARIETIES INCLUDE:
NATURAL: Brown and flecked with black spots
CLEAR: TypicaUy used in sukiyaki dishes
TOFU: Whitish, in thin noodle or flat fettuccine styles
KNOTS: Small, pretty bundles of thin shirataki noodles tied in a knot;
used in braised dishes and hot pots
GOOD STUFF:
Many studies have shown the benefits of this type of fiber, from
cholesterol and blood sugar control to constipation relief and in
colonic pathology.
(Visit www.konjacfoods.com for details.)
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Basic Shirataki Noodle Preparation
l or 2 8-ounce packages shirataki noodles
2 teaspoons sea salt
Open the package(s) and drain the noodles in a sieve. With scissors, cut
the noodles into shorter lengths. In medium pot, bring 1 quart of water
to a boil. Add salt and shirataki noodles. When water returns to boil,
drain noodles. Cool under cold water and drain well if you are not using
them immediately.
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Cold Sesame Noodles
You can add tofu, cooked meat, fish or shellfish to turn this into a
main course. Excellent served alongside salmon or chicken teriyaki.
4 tablespoons tahini (sesame seed paste)
4 tablespoons soy sauce
2 tablespoons roasted sesame oil
1 teaspoon finely grated fresh ginger
2 teaspoons Splenda
2 tablespoons water
2 8-ounce packages tofu shirataki, prepared according to Basic Shirataki
Noodle Preparation, cooled
1/2 cup English cucumber, sliced into thin half-moons
1/2 cup celery, thinly sliced on the diagonal
1/2 cup julienned snow peas
1/2 cup thinly sliced red bell pepper
2 tablespoons finely chopped green onion
1 tablespoon toasted sesame seeds
Combine tahini, soy sauce, sesame oil, ginger, Splenda and water until
smooth. Toss with remaining ingredients and serve. Makes four side
servings.
Per serving: 7.3g carbs; 3.5g fiber; 7g protein; 17g fat; 422mg sodium;
212 calories
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Singapore Noodles
1 teaspoon vegetable oil
2 large eggs, beaten
2 tablespoons vegetable oil
2 cloves garlic, minced
1 tablespoon fresh minced ginger
1/4 pound shrimp, 26-30 count, peeled and cut in half lengthwise
1 cup cooked chicken breast, shredded
2 tablespoons cuny powder
1 up red bell pepper, thinly sliced
1 cup bean sprouts
2 packages tofu shirataki, prepared according to Basic Shirataki Noodle
Preparation
1 tablespoon soy sauce
1/2 teaspoon sea salt
1/4 up green onion, thinly sliced on the diagonal
Heat 1/2 teaspoon oil over high heat in nonstick, 8-inch frying pan. Add
1/2 of egg mixture and swirl in pan to form
thin omelet. Turn out onto plate. Repeat with remaining egg and oil.
When cool, cut into very fine strips. Heat 2 tablespoons oil in large
frying pan or wok over high heat. Add ginger and garlic and stir once.
Add shrimp and stirfry until they curl. Add curry powder and stir a few
times, then add chicken, red pepper and bean sprouts. Stir-fry until
vegetables start to soften. Add noodles, salt, soy sauce and green
onion. Stir-fry until noodles are piping hot. Serve immediately.Makes
four side or two main course servings.
Per side serving: 7.6g carbs; 3g fiber; 21g protein; 12g fat; 422mg
sodium; 234 calories
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Korean Noodles
Lovers of Korean food will recognize this as chap chae, the delicious
noodle and vegetable stir-fry.
1/2 pound thinly sliced sirloin steak
1 teaspoon Splenda
1 tablespoon soy sauce
1 clove garlic, minced
1 teaspoon toasted sesame seeds
1/4 teaspoon black pepper
1 tablespoon sesame seed oil
1 tablespoon finely chopped green onion
3 tablespoons vegetable oil
3 cloves garlic, minced
4 fresh shiitake mushrooms, stemmed and thinly sliced
1/4 cup matchstick-cut carrot
2 cups thinly sliced Chinese cabbage
1 cup packed spinach leaves, chopped
2 8-ounce packages clear shirataki noodles prepared according to Basic
Shirataki Noodle Preparation
1 tablespoon sesame oil
1/4 cup green onion, thinly sliced on the diagonal
1 tablespoon soy sauce
1 teaspoon chili paste, or to taste
1 teaspoon Splenda
Sea salt to taste
Combine steak, Splenda, soy sauce, garlic, sesame seeds, pepper, sesame
oil and green onion. Let marinate while you prepare rest of ingredients.
Heat 2 tablespoons vegetable oil in large frying pan over high heat. Add
garlic and cook until it sizzles. Add mushrooms and carrot. When they
start to soften, add cabbage. Stir until cabbage softens. Add spinach
and stir until spinach wilts and noodles are heated through. Transfer to
colander to drain.
Clean frying pan and add remaining 1 tablespoon oil. Heat over high heat
until smoking. Add beef and quickly stir fry until just cooked through.
Add noodles and vegetable mixture. Stir in sesame oil, soy sauce, chili
paste, Splenda and green onion. Toss well to coat with mixture and turn
out onto plate. Serve hot, room temperature or chilled. Makes four side
or two main course servings.
Per side serving: 6.5g carbs; 2.6g fiber; 14.2g protein; 25g fat; 522mg
sodium; 318 calories
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Shrimp Pad Thai
Most of the carbs come from the bean sprouts. You can substitute 2 cups
of thinly sliced cabbage to bring the net carb count down to 6.8.
6 tablespoons Heinz One-Carb ketchup
1 tablespoon Splenda
1 teaspoon white vinegar
2 tablespoons soy sauce
1 tablespoon fish sauce
1 teaspoon arrowroot starch
2 teaspoons chili paste, or to taste
2 tablespoons vegetable oil
2 cloves garlic, minced
2 large eggs, beaten
2 cups fresh bean sprouts
1/2 pound cooked baby shrimp, thawed if frozen, well drained
2 8-ounce packages fettuccine-shaped tofu shirataki, prepared according
to Basic Shirataki Noodle Preparation
1/2 cup thinly sliced on the diagonal green onion
2 tablespoons finely chopped roasted, unsalted peanuts
4 sprigs of cilantro for garnishing
To make sauce, combine ketchup, Splenda, vinegar, soy sauce, fish sauce,
arrowroot and chili paste.
Heat oil in large frying pan or wok over high heat. Add garlic and fry
until it turns pale gold. Add eggs and scramble until almost set. Add
bean sprouts and shrimp. Stir-fry until heated through. Add sauce and
cook until it boils. Add shirataki noodles and green onion. Stir-fry
until piping hot. Transfer to platter; sprinkle with peanuts and garnish
with cilantro. Makes four side or two main course servings.
Per side serving: 109 carbs; 2.5g fiber; 23g protein; 109 fat; 386mg
sodium; 232 calories
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Tuna Noodle Casserole
2 tablespoons unsalted butter
1/4 cup finely chopped onion
1/2 pound thinly sliced mushrooms
1/2 cup heavy whipping cream
1 cup water
4 ounces cream cheese, cut into small cubes
Sea salt and freshly ground black pepper to taste
1 tablespoon arrowroot starch
1 tablespoon water
2 large eggs
2 6-ounce cans water-packed tuna, drained
1 lO-ounce bag baby spinach, cooked, well drained and chopped
2 8-ounce packages fettuccine-shaped tofu shirataki, prepared according
to Basic Shirataki Noodle Preparation
2 tablespoons freshly grated Parmesan cheese
Preheat the oven to 350F. Lightly butter a 2-quart round casserole dish.
Melt butter over medium heat in medium pot. Add onion and cook until
soft but not browned. Turn heat to high and add mushrooms. Cook until
mushroom water evaporates and mushrooms turn lightly brown. Add cream
and water; bring to simmer. Add cream cheese and simmer, stirring
occasionally until cream cheese melts. Season to taste. Blend arrowroot
and water together. Add to mushroom mixture and bring to boil, stirring
constantly. Remove from heat.
Combine tuna, spinach and noodles in large bowl. Beat eggs into mushroom
mixture and pour over tuna mixture, mixing well. Transfer to casserole
dish, smooth top and sprinkle with Parmesan cheese. Place casserole into
larger baking pan - a 9 x 9-inch baking pan works well - and pour
boiling water in dish to come halfway up side of casserole. Bake for 60-
75 minutes until top is firm. Remove from pan of water and let
sit for 10 minutes before serving. Makes four main-course servings.
Per serving: llg carbs; 3.8g fiber; 31.8g protein; 30g fat; 774mg
sodium; 449 calories