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Chinese-Style Ribs, Stir-Fried Bok Choy, Hot and Sour Soup
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 75 min 208 11.9g 52% 16mg 8.9g 19.6g 2.9g 5.2g 539mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 0.1, Bread: 0.1, Lean meat: 0.6, Fat: 1.8, Sugar: 0.1, Very lean meat protein: 0.0

Chinese-Style Ribs
Prep: 5 min, Marinate: 1:00, Cook: 1:15.
  • 1/3 cup plum sauce
  • 2-3/4 tsp. barbecue sauce
  • 2-3/4 Tbs. orange juice
  • 2-3/4 tsp. vegetable oil
  • 3/4 2 inch piece fresh ginger, freshly grated
  • 2 cloves garlic, crushed
  • 1-1/4 tsp. cumin
  • 1-1/4 loinback pork ribs, cut into sections

Combine plum sauce, barbecue sauce, orange juice, oil, ginger, garlic and cumin. Pour over ribs and allow to marinate 1 hour or overnight in the refrigerator. Preheat oven to 350°F. Cover and bake for 1 hour, or until meat is tender. Remove and barbecue for 12-15 minutes, turning occasionally, until cooked.

Per serving: calories 112, fat 6.2g, 50% calories from fat, cholesterol 12mg, protein 4.4g, carbohydrates 9.5g, fiber 0.3g, sugar 1.7g, sodium 128mg, diet points 3.2.

The recommended wines are: Riesling, Burgundy, or Pinot Blanc.


Stir-Fried Bok Choy
From The Wisdom of the Chinese Kitchen by Grace Young
Prep: 10 min, Cook: 5 min.
  • 11 ounces bok choy
  • 1 Tbs. plus 1 tsp. chicken stock
  • 2 tsp. oyster sauce
  • 1 tsp. light soy sauce
  • 1 tsp. cornstarch
  • 1/4 tsp. sugar
  • 2 tsp. vegetable oil
  • 1-1/4 slices fresh ginger root
  • 1 clove garlic, crushed and peeled

Separate the bok choy into stalks. Wash in several changes of cold water and drain thoroughly in a colander. Trim 1/4 inch from the bottom of each stalk. Halve each stalk lengthwise and cut stalks and leaves into 2 inch long pieces. In a bowl, combine the stock, oyster sauce, soy sauce, cornstarch, and sugar. Heat a 14 inch flat-bottomed wok or skillet over high heat until hot but not smoking. Add 1 tsp. vegetable oil and ginger, and stir-fry 10 seconds, or until ginger is fragrant. Add the remaining 1 tsp. vegetable oil, bok choy, and garlic, and stir-fry 1-2 minutes, or until leaves are just limp and bok choy is bright green. Restir the stock mixture and swirl into wok. Stir-fry 1-2 minutes, or until the sauce has thickened slightly and lightly coats the vegetables. Serve immediately.

Per serving: calories 37, fat 2.5g, 55% calories from fat, cholesterol 0mg, protein 1.4g, carbohydrates 3.2g, fiber 1.4g, sugar 1.1g, sodium 130mg, diet points 1.2.


Hot and Sour Soup
From American Diabetes Association's Diabetic Meals in 30 Minutes - Or Less
ADA Bookstore: 1-800-232-6733
Prep: 10 min, Cook: 25 min.
  • 4 cups low sodium low fat chicken stock
  • 1/4 cup white vinegar
  • 2 Tbs. lite soy sauce
  • 1 Tbs. red pepper flakes
  • 2 tsp. sesame oil
  • 1 cup mushrooms, sliced
  • 1 cup carrots, thinly sliced
  • 2 tsp. cornstarch, or arrowroot
  • 1 Tbs. plus 1 tsp. water

In a stockpot, combine the stock, vinegar, soy sauce, red pepper flakes and sesame oil. Bring to a boil, then simmer for 10 minutes. Add the mushrooms and carrots and simmer for 10 more minutes. Combine the cornstarch or arrowroot with the water. Add to the soup and continue to cook for 5 minutes, until it thickens. Note: Ideally diabetics should meet with a professional dietitian to plan an individualized diet plan. There is no single diet that meets all the needs of everyone with diabetes.

This recipe serves 6 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 6 only.

Per serving: calories 53, fat 3.1g, 45% calories from fat, cholesterol 3mg, protein 2.9g, carbohydrates 5.7g, fiber 1.8g, sugar 2.0g, sodium 267mg, diet points 1.5.