As it is Diabetes Week this week, we thought we would share with you this lovely diabetic friendly recipe from The Everything You Need to Know about Diabetes Cookbook. This traditional Chinese dish is a great healthy meal to share with family and friends! We hope you enjoy!
Chinese Tilapia Hot Pot
At Chinese Lunar New Year, and on many other occasions, families in China and Taiwan gather around a simmering pot of broth at the table and share treasures of the sea and land poached right at the table. Once the fish has been eaten, the final step is to turn the simmering broth into noodle soup. If the pot can be kept over a Sterno (canned heat) or portable burner, that’s great. If not just make sure the broth is boiling hot when it gets to the table, and then reheat it before adding the noodles. Tilapia is one of the most sustainable, eco-friendly fish available.
4 cups (950 ml) water
4 cups (950 ml) low-sodium chicken stock
2-inch (5-cm) piece of daikon radish, cut into chunks
1⁄2 cup (15 g) dried mushrooms, such as shiitake, soaked in a bowl of hot water for 15 minutes, then drained and cut into slices
1 lb (450 g) tilapia fillet, sliced into 1⁄2-inch (1-cm) strips
12 raw shrimp (prawns), peeled and deveined
8 oz (225 g) Asian green vegetables, such as baby bok choy or water spinach (available in Asian grocery stores), cut into pieces if large
1 x 1-oz (25-g) bundle bean thread noodles (sometimes called glass or cellophane noodles, available in Asian grocery stores), soaked in a bowl of warm water for 15 minutes, then drained
FOR THE DIPPING SAUCE
1⁄2 cup (120 ml) reduced-salt shoyu or tamari (soy sauce)
1⁄4 teaspoon Sucanat (a brand of whole cane sugar), coconut sugar, or honey
1 tablespoon toasted sesame oil
First make the dipping sauce. Whisk together the shoyu or tamari (soy sauce), sugar, and oil in a small bowl. Divide this sauce among four dipping bowls.
Set a Sterno (canned heat), portable burner, or trivet in the middle of the dining table, and put out a soup plate and a portion of dipping sauce at each place setting, along with soup spoons and chopsticks or forks.
In a saucepan that is large enough to hold all ingredients, combine the water, stock, daikon radish, and mushrooms. Bring to a boil, then reduce the heat and simmer for 15 minutes. Add the fish, shrimp (prawns), and vegetables and bring back to a simmer, then immediately transfer the saucepan to the Sterno, portable burner, or trivet on the dining table.
Place a slotted spoon in the saucepan and allow your guests to help themselves to portions of fish, shrimp, and vegetables. Guests dip their items in their dipping sauce as they eat.
Once the fish is gone, bring the stock back to a boil, add the noodles, and simmer for 5 minutes. Spoon the noodles and broth into the soup bowls to serve.
Tip: For a heartier meal, you could add 8 oz (225 g) Chinese dumplings (or 1 lb/450 g stuffed Chinese dumplings) to the saucepan with the noodles and simmer for 5 minutes.
Per serving: 211 kcals, 5.5 g fat (0.9 g saturates), 10.7 g carbohydrate (3.9 g sugars), 28.7 g protein, 2.6 g fiber, 4.8 g salt
For more diabetic friendly recipes, check out The Everything You Need to Know about Diabetes Cookbook by Karin M. Hehenberger from Lyfebulb.