2. Vegetarian Ramen with Tofu and Shiitakes

Description

This hearty vegetarian ramen is made with shiitake mushrooms and tofu for protein, along with a flavorful veggie broth that features ginger and miso.

Ingredients (with Glycemic Index):

Broth Ingredients:

• 6 cups low-sodium vegetable broth (GI = 0)
• 2 garlic cloves, minced (GI = 0)
• 1/4 cup white miso paste (GI = 36)
• 2 tablespoons low sodium soy sauce (GI = 0)
• 1" piece fresh ginger, peeled and grated (GI = 0)
• 1 tablespoon sesame oil (GI = 0)

Plus:

• 2 tbsp vegetable oil (GI = 0)
• 8 oz. shiitake mushrooms, sliced (GI = 11)
• 2-3 large carrots, sliced into thin rounds(GI =71)
• 1 large red bell pepper, thinly sliced (GI = 5)
• 4 garlic cloves, minced (GI = 0)
• 1" piece fresh ginger, peeled and grated (GI = 0)
• 1 block firm tofu, cut into 1" pieces (GI = 20)
• 1 tbsp low sodium soy sauce(GI = 0)
• 2 green onions, thinly sliced (GI = 0)
• 1 pack ramen noodles (GI =48)

Cooking Instructions

1. In a large pot, heat the vegetable oil over medium heat.
2. Add the mushrooms, carrots, and red pepper and sauté for around 5 minutes, until the veggies are tender.
3. Add the garlic and ginger. Cook for another 1-2 minutes.
4. In a separate pot, bring the vegetable broth to a boil. Then add the soy sauce, miso paste, and ginger. Stir well. Simmer for five minutes.
5. Add the tofu to the vegetable mixture and sprinkle with the soy sauce. Cook 2-3 minutes.
6. In a separate pot, cook ramen noodles according to package directions.
7. Divide the noodles between 4 bowls. Pour in the broth over the noodles, then top each bowl with the vegetable and tofu mixture. Garnish with green onions and enjoy.

Flavor Profile

The broth is wonderfully savory thanks to the miso paste, while the ginger adds a slightly spicy kick and the veggies provide both sweetness and a bit of crunch. The tofu helps the dish feel hearty and filling, making it a perfect meatless meal.

Serving Size

This recipe makes 4 servings, which is about the same as at any given ramen restaurant.

Nutritional Information

*Disclaimer: Nutritional facts are AI generated and may not be 100% accurate

Type-2 Diabetic Friendly Explanation

This Vegetarian Ramen with Tofu and Shiitakes recipe contains low glycemic index vegetables and vegetable broth that help stabilize blood sugar levels. The tofu and low-sodium soy sauce add protein without raising blood sugar, and the ramen noodles used in this recipe have a moderate glycemic index and are used in a controlled portion size to manage carb intake.

3. Healthy Ramen with Chicken and Vegetables

Description

This healthy ramen recipe uses boneless chicken thighs, carrots, and snap peas, mushrooms, and has a zesty lemon finish.

Ingredients (with Glycemic Index):

• 1 lb boneless chicken thighs (GI = 0)
• 2 quarts low sodium chicken broth (GI = 0)
• 4 garlic cloves, crushed (GI = 0)
• 1 tbsp fresh ginger, finely chopped (GI = 0)
• 2 tbsp low sodium soy sauce (GI = 0)
• 1 tbsp mirin (GI =78)
• 1 tbsp sesame oil (GI= 0)
• 1/4 tsp red pepper flakes (GI = n/a)
• 8 oz sliced mushrooms (GI = 11)
• 1 bunch scallions, thinly sliced (GI = 0)
• 3 medium carrots, peeled and cut into thin rounds (GI = 71)
• 6 oz snow peas, ends trimmed (GI= 39)
• 1 pack ramen noodles (GI = 48)

Cooking Instructions

1. In a large pot, combine the chicken, chicken broth, garlic, ginger, soy sauce, mirin, and sesame oil. Bring the liquid to a simmer and continue simmering for around 12 minutes, until the chicken is cooked through.
2. Remove the chicken from the broth and allow it to cool slightly before shredding.
3. In the same pot with the broth, add the sliced ​​carrots and cook until tender, then add in the snow peas, mushroom, and red pepper flakes.
4. Simmer for another 5 minutes until the vegetables are tender.
5. In a separate pot, cook ramen noodles according to package directions.
6. Divide the noodles between bowls, spoon broth and veggies over noodles, and top with shredded chicken and sliced scallions.
7. Finish with a squeeze of lemon to taste.

Flavor Profile

The veggies provide natural sweetness, while mushrooms add a savory quality. The boneless chicken thighs add a tender texture and provide some protein oomph, and the lemon juice provides a zesty, bright finish!

Serving Size

This recipe makes 4 generous servings, each of which consists of a bowl of nutritious and delicious healthy ramen.

Nutritional Information

*Disclaimer: Nutritional facts are AI generated and may not be 100% accurate

Type-2 Diabetic Friendly Explanation

This Healthy Ramen with Chicken and Vegetables recipe contains low glycemic index ingredients that help stabilize blood sugar levels, such as vegetables, chicken, and low-sodium soy sauce. The ramen noodles used in this recipe have a moderate glycemic index and are used in a controlled portion size to manage carb intake.

4. Shrimp and Vegetable Ramen in a Spicy Tomato Broth

Description

A rich and flavorful recipe featuring tender shrimp, noodles, a spicy tomato broth, and an assortment of crunchy vegetables for texture.

Ingredients (with Glycemic Index):

• 4 cups low sodium chicken broth (GI = 0)
• 1/2 cup canned diced tomatoes, drained (GI = 38)
• 1 tbsp sriracha sauce (GI = 35)
• 1 garlic clove, minced (GI = 0)
• 8 oz. peeled and deveined shrimp (GI = 0)
• 1 small onion, thinly sliced (GI = 10)
• 1 red bell pepper, thinly sliced (GI = 5)
• 1 thinly sliced carrot (GI = 71)
• 1/2 cup sliced shiitake mushrooms (GI = 11)
• 2 sprigs of fresh thyme (GI = 0)
• 1 pack ramen noodles (GI = 48)

Cooking Instructions

1. In a large pot, bring the chicken broth, diced tomatoes, sriracha sauce, and garlic to a boil over medium heat.
2. Reduce the heat to low and simmer for about 15 minutes, until the flavors have combined.
3. In a separate pan, sauté onion and red bell pepper for 5 minutes until softened.
4. Add the carrot and mushrooms, and continue to cook for additional 3-4 minutes
5. Add the shrimp, and cook for 2-3 minutes, until tender.
6. In a separate pot, cook ramen noodles according to package directions.
7. Divide the noodles between two bowls and top each with the sautéed veggies and shrimp.
8. Ladle the spicy tomato broth over the shrimp and vegetables, and finish with a dash of minced thyme.

Flavor Profile

The spicy tomato broth features rich and deep flavors, while the vegetables add texture and complexity to the dish. And the shrimp provide a protein boost!

Serving Size:

This recipe makes 2 servings, each of which includes a large bowl of robust and tasty ramen.

Nutritional Information

*Disclaimer: Nutritional facts are AI generated and may not be 100% accurate

Type-2 Diabetic Friendly Explanation

This Shrimp and Vegetable Ramen in a Spicy Tomato Broth recipe contains low glycemic index ingredients that help stabilize blood sugar levels, such as vegetables, shrimp, and low-sodium chicken broth. The ramen noodles used in this recipe have a moderate glycemic index and are used in a controlled portion size to manage carb intake.