recipe book (3.11mb)
TRANSCRIPT
30 Fish&SeafoodDishes
32 Noodles&Clams
34 Shrimp&LeekRisotto
36 NoodleswithAnchovySauce
38 Shrimp&Noodles
40 SmokedSalmon&Noodles
42 ThaiNoodleSalad
44 TunaNoodleSalad
46 PoultryDishes
48 ChickenChowMein
50 ThaiChicken&Noodles
52 PadThai
53 LowCalorieFettucine ChickenAlfredo
54 MeatDishes
56 Beef&SnowPeaNoodles
58 Lasagna
60 NoodleswithRusticSauce
62 Tomato&BaconNoodles
64 ItalianPastaBake
66 SpaghettiBolognaise
68 DietPlan
70 FourWeekDietPlan
72 WeekOne
74 WeekTwo
76 WeekThree
78 WeekFour
80 TheFinalChapter
84 Testimonials
2 TheMiracleofMiracleNoodles
4 Diabetes
5 LowGlycemicLevelDiets
5 GlutenFreeDiets
6 Low-CarbohydrateDiets
7 KetogenicDiets
10 Recipes
11 VegetarianDishes
12 PastaPie
14 StuffedGreenPeppers
16 TofuNoodleswithCashews
18 VegetablePastaSoup
20 MacaroniSalad
22 MangoChilliNoodles
24 NoodleswithBroadBeans, Artichokes&Spinach
26 SesameNoodles
28 NoodleswithRicotta& Sun-DriedTomatoes
contents
MiracleNoodlesaremadeupofmainlyofsolublefiber.Solublefiberisanimportantcomponenttoanyhealthybalanceddiet.Fiberisnotanutrient,hasnocaloriesandhasnovitaminsinit.Therearetwomaintypesoffiberoneisinsolublefiberandtheotherissolublefiber.Thebodycannotbreakdownorabsorbinsolublefiberbutdoeshelpwithdigestion.Solublefiberhoweverisverydifferent.Assolublefibergoesthroughthedigestiontractitdoesbreakdownandformsagel.Thegeltrapssomesubstancesandremovesthemfromthebodyhelpingtolowercholesterol.Solublefiberalsoslowsdowndigestionwhichiswhyitsustainshungerforlonger.Byslowingdowndigestionitlowersthehighpeaksofglucosegoingintoourbloodstream.(Thisnormallyhappensafterameal.)Soweuselessofthebody’sinsulin.
Youcouldsaythatwearenoodlesavants.LikeDustinHoffmaninRainManwaswithnumberswearewithnoodles.Wearealsohealthnuts.Inoursearchfortheperfectpasta,wehadknownaboutshiratakinoodlesbutwhatwedidn’tknowwashowmiraculousitwas!Sincelearningacoupleofyearsagoaboutitsnutritionalvalueanditsdocumentedhealthbenefits,youcouldsaywehavebecomeShiratakievangelists!Wewon’tstopuntilShiratakiisanessentialpartofalllow-carbohydratediets!DoyoulovePasta?JoinusasTheMiracleNoodleRevolutionstarts.Itstartsrightherewithyou.Byspread-ingthewordthataguiltfreenoodlehasbeenre-discoveredwecaninvigorateproperdietingwithafoodthatfillsyouup,makesyoufeelgoodaboutwhatyouareeating,andcanbepartofahealthylow-carbohydrate,highfiberdiet.
the miracle noodle cookbook 54 the miracle noodle cookbook
MiracleNoodlesareaneasywaytoadjustyourlifestylefast.MiracleNoodlescanbeincorporatedintoanydieteasilyandunlikepastatheydonottakeawayanyofthetasteofthefoodstheyaretheretocompliment.SowhyistheMiracleNoodlesodifferenttoothers?ThisiseasytheMiracleNoodleingredientsareasfollows:
• Water• Glucomannan(solublefiber)• Calciumadditive
That’sit!NoEnumberssugarsorfats.Thenutritionalbreakdownlooksevenbetter:
• Calories–0• Fat–0• Protein–0• Carbohydrates-<1gramonlyfiber• Sugar–0
Thisiswhysolublefiberissoimportanttoanyhealthybalanceddiet.
SogoonreadmoreaboutthebenefitsoftheMiracleNoodlesandhowregardlessofdietyoucanincorporateitandfeelhealthierandbetterforit.
The Miracle of Miracle Noodles!
ThisdietismostcommonlyknownastheGIdiet.Thelowglycemicdietwasoriginallydesignedtohelpdiabeticpeoplemanagetheirdiabetes.
GIstandsforglycemicindex.ThedietworksonthebasisofeveryfoodhasaGInumber70+isahigh,aGInumberof50-69ismediumandaGInumberoflessthan50islow.YouhavetoassesseachfoodyoueatanditsGInumber.AllhighGIfoodsyoumustavoid,mediumGIfoodsarefoodsyoudon’treallyneedbutcaneatonceinawhileandlowGIfoodsyoucaneatasoftenasyoulike.Thetheoryisthesameasthethingswediscussedonthepreviouspage.LowGIfoodsarenormallythefoodsthateitherhaveverylittletoconvertintoglucoseorwillslowlydigestandslowlyreleaseglucose.Thereforeitreducesthelevelofinsulinreleased.
MiracleNoodlesalsogowellwiththisdiet.ThisisbecauseMiracleNoodleshavelessthan1gramofcarbohydratesandnosugar.Thereforeitwillnotbeburnedupquickly.MiracleNoodlesalsohavealowGInumber.ThismeanstheycanbeeatenonaregularbasiswiththisdietandunlikepastaandricewhichareborderlinelowandmediumGInumbers.
Diabetesisadiseasethatreducesorstopsthepancreasfromproducinginsulin.Insulincontrolsyourbloodsugarlevels.Iftoomuchsugargoesintoyourbloodstreamthesideaffectscanvaryfrombeinghyper,blurredvisionandsweatingtoveryseriousincidentsofbeinginacomaandevendying.
Therearetwotypesofdiabetes.Diabetestype1anddiabetestype2.Diabetestype1iscontrolledbyinsulininjectionsandthemajorityofpeoplewiththistypehashaditfromayoungage.Diabetestype2iscontrolledwithmedicationandthemajorityofsufferersdevelopthisaftertheageof40.
Whenyoueat,someofthefoodisconvertedintoglucosethisisthenreleasedintothebloodstream.Yourbody’sbloodsugarincreasesatarapidspeedandinsulinreducesthisandcontrolstheglucosetomakesureyourbloodsugarsdonotgodangerouslyhigh.Solublefiberslowsdownthedigestionprocessthereforetheglucoseisreleasedataslowerspeedsothebodyuseslessinsulintocontrolthebloodsugarlevels.
the miracle noodle cookbook 76 the miracle noodle cookbook
MiracleNoodlesaremainlysolublefiberandcontainnosugarorcarbohydrates.(Carbohydratesarethequickestcomponenttoproduceglucose)soareverysafeandhighlyrecommendedforanydiabeticdiet.ItisnotonlytheMiracleNoodlesthatwilldigestsloweritisalsotheotherfoodsyoueatwiththeMiracleNoodlesthatwillbedigestedslowertoo.Inrecentresearchithasbeenshownthateatingagoodintakeofsolublefibercanreducethechancesofdevelopingdiabetestype2.(Inadditiontootherfactorse.g.exercise)thetheorybehinditisthatduringouryoungeryearsthehighlevelsofinsulinweproducenaturallyquicklyafterfoodisdamagingtousandaddstoourchancesofdevelopingtype2diabetes.
SoyouhaveabsolutelynothingtoloosebyaddingMiracleNoodlestoyourdietbutyoumayhavealottogain.
Glutenfreedietsarenormallyusedbypeoplewithaglutenintolerancealsoknownasceliacdisease.Withceliacdiseaseit’sthesmallintestinethatcannottolerategluten.Theliningofthesmallintestineisdamagedandcancauseweightloss,bloating,diarrhea,gas,abdominalcramps,vitaminandmineraldeficiencies.Byeliminatingglutenfromaperson’sdietthisgivesthesmallintestinechancetoheal.
UnlikemostpastasandnoodlesMiracleNoodlescontainnogluten.Sotheyaresafetocomplementanyglutenfreediet.Alsowiththemhelpingwiththeslowingofdigestionthroughthesolublefiberthiswillonlyhelpyoursmallintestinemorewiththejobithastodo.
Diabetes Low Glycemic Level Diets Gluten Free Diets
Theketogenicdietisahighfatdiet.Thebasicprincipleofthisdietistoconvertthebody’sprimaryfuelfromcarbohydratestofat.Soyouincreasetheamountsoffatsinyourdietandreducethecarbohydrates.Forthisdiettoworkthoughthecarbohydratelevelshavetobeverylow.
Overtheyearsfatshavehadverybadpressandmostpeople’sinstinctsaretogoonalowfatdiet.Onepointtomakeveryclearthough.FATSDONOTMAKEYOUFAT,THEAMOUNTOFCALORIESYOUCONSUMEDO.
Theketogenicdietwasoriginallydesignedforpeoplewithepilepsyandautism.Thisdietworksbestwithchildrenbetweentheagesofoneandsixsolelybecauseitisveryhardtochangeyourdietthisdrasticallyonceyouareolder.Thisdietisnotacureforepilepsyorautismbutinsomecasescanbeanalternativetodrugs.
the miracle noodle cookbook 9
Theketogenicdietisnotharmfulatallbutisamedicaltreatmentandshouldonlybeusedwiththesupervisionofaclinician.Peoplecanhavedigestiveproblemswhilstonthisdietandthedietcanincreaseketonesintheurineandcancausebadbreath.
TheMiracleNoodlecanbeusedwiththisdiet.EventhoughtheMiracleNoodlecontainsnofatitalsocontainslessthan1gramofcarbohydrates.Thesolublefiberwillassistinanydigestiveproblemsthatcanariseusingthisdiet.Alsowiththerebeingahighfatcontentinthisdietitcanruntheriskofincreasingcholesterollevels.Thesolublefiberwillpickupfattydepositsonitswaythroughthedigestivesystemandcanhelplowercholesterol.SoMiracleNoodleisagoodcomponentwiththisdiet.
Carbohydratesconsistofsugar,starchesandfiber.Carbohydratesaredigestedandabsorbedbythebodyveryquicklythereforetheyareusedupthequickestalso.Astheyproduceglucoseveryquickly,thatisthenusedupbyyourbody’smuscles.
Thelow-carbohydratedietworksonthefollowingtheory:Iftherearenocarbohydratesinthedietthenthebodyhastouseitsownfatstore.Whetherthistheoryiscorrectornotisunknownasthemedicalworldisarguingoverthisasitisalsothoughtratherthanusingthefatstoreitisusingmuscleinstead.Sopleasedotakecaution.
Therearemanylow-carbohydratedietsonthemarket.ThemostpopularbeingtheAtkinsdietandtheSouthBeachdiet.Low-carbohydratedietsarebrilliantforpeoplewhoenjoyeatinghighfatandcaloriefoods.Whowouldn’twanttoeatbaconandeggsforbreakfastandstilllooseweight?
8 the miracle noodle cookbook
Eventhoughyoucaneatbaconandeggsdon’tbefooledintothinkingyoucaneatanything.Nearlyallsugarisexcludedfromthediet.Alsopeopleoftenforgetwhichfoodsarestarchy.Beforedoingthisdietrememberthatwithinstarchyfoodsyoucannoteat,itincludesbreadcertainvegetables(mainlythevegetablesthatarenotgreen)alotoffruitandpasta.
MiracleNoodlescontainlessthan1gramofcarbohydrateswhichisfiberanyway.SoMiracleNoodlesworkwellonanylow-carbohydratediet.Theyalsocomplimentmanymeats,fishesandpoultryandworkwellwithmostlowcarbohydratefoods.Theyalsosustainhungerunlikemostlowcarbohydratefoodsduetothesolublefiber.Alsoasmostpastaandnoodleproductsarehighincarbohydrates,MiracleNoodleswillmakearefreshingchangetoaddtoyourdiet.
Low-Carbohydrate Diets Ketogenic Diets
12 the miracle noodle cookbook vegetarian dishes 13
Vegetarian Dishes
PastaPie
StuffedGreenPeppers
TofuNoodleswithCashews
VegetablePastaSoup
MacaroniSalad
MangoChiliNoodles
NoodleswithBroadBeans,Artichokes&Spinach
SesameNoodles
NoodleswithRicotta&Sun-DriedTomatoes
N UTR ITI O NAL VALU E S
14 the miracle noodle cookbook
1. Preheattheovento425degreesFahrenheit.
2. DrainandrinsetheMiracleNoodlesandplacethemina bakingdish.
3. Cuttheonion,greenpeppersandtomatoesintofineslices.
4. Placeallthevegetables,eggsand3/4cupoftomatosauce intothebakingdishandmixwellwiththenoodles.
5. Addthegarlic,oreganoandsaltandmixoncemore.
6. Placeintheoventocookfor25minutes.
7. Removefromtheovenandpourontheremainingtomato sauceandsprinklethemozzarellacheeseontop.
8. Placebackintheovenfor10minutes.
9. Readytoserve.
1 bag of Miracle Noodles
2 eggs
1 cup tomato sauce
1 onion
2 green peppers
4 tomatoes
1/3 cup (3 ounces) mozzarella cheese
1 cube Dorot Crushed Garlic
Pinch of oregano
Pinch of salt
PastaPies e r v e s 4
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
miracle noodles 0 0 0 0eggs 10 150 2 12tomato sauce 0 75 18 3onion 0 60 13 2green pepper 0 30 6 0tomato 0 100 20 4mozzarella cheese 17.5 280 3.5 28garlic 0 10 2 0
total per meal 27.5 678 64.5 49total per serving 6.9 169.5 16.1 12.25
vegetarian dishes 15
APPROVE D atkins diet south beach diet
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
olive oil 14 125 0 0green pepper 0 60 12 0miracle rice 0 0 0 0onion 0 120 26 2tomato 0 30 6 0garlic 0 10 2 0feta cheese 18 225 3 12parmesan cheese 20 400 5 40mozzarella cheese 20 400 5 40oregano 0 10 2 0
total per meal 72 1380 61 92total per serving 18 345 15.25 23
16 the miracle noodle cookbook
1. Preheatovento350degreesFahrenheit.
2. DrainandrinsetheMiracleRice.
3. Choptheonionsintofineslices.
4. Cutthetomatoesintoeighths.
5. HeattheoliveoilinapanandaddtheMiracleRice,onions, tomatoes,garlic,oregano,saltandpepperandstirwell.
6. Simmeronalowheatforabout20minutes.
7. Takethepanofftheheatandleavetocoolfor15minutes.
8. Whilethemixtureiscooling,gratetheparmesanand mozzarellacheeses.
9. Crumblethefetacheese.
10.Cutthepeppersinhalf,deseedanddiscardthetops.
11. Addfetaandparmesancheesestothemixtureandtosslightly.
12.Spoonthemixtureintoeachpepperhalfandplacepeppersonto abakingtray.
13.Cookfor30minutesintheoven.
14.Removethemfromtheovenandsprinklemozzarellacheese ontoeachone.
15.Placeintheovenfor10moreminutes.
16.Readytoserve.
1 tablespoon olive oil
4 medium green peppers
2 bags of Miracle Rice
2 onions
4 tomatoes
1 cube Dorot Crushed Garlic
1/2 cup feta cheese
1/2 cup parmesan cheese
1/2 cup mozzarella cheese
2 tablespoons of oregano
Salt and pepper to taste
StuffedGreenPepperss e r v e s 4
vegetarian dishes 17
APPROVE D atkins diet south beach diet
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
tofu 20 425 15 45garden peas 1 225 40 15mushrooms 1 40 8 3red pepper 0 15 3 0white cabbage 0 30 7 1spring onions 0 10 2 1olive oil 42 375 0 0miracle noodles 0 0 0 0roasted cashew 39 495 27 12nutsgarlic 0 20 4 0ginger 0 4 0.8 0soy sauce 0 8 1.2 1dry sherry 0 17 0 0
total for meal 103 1664 108 78total per serving 25.75 416 27 19.5
vegetarian dishes 19
N UTR ITI O NAL VALU E S
18 the miracle noodle cookbook
1. Makethemarinadebyplacingthegarlic,ginger,soysauce,dry sherryandblackpepperintoadeepbowlandmixthoroughly.
2. Drainthetofuandcutintopiecesabout1/2inchcubes.
3. Placethetofuintothemarinade,mixwellandleavetosoak.
4. Washthevegetablesthoroughly.
5. Finelyslicethemushrooms,redpepper,whitecabbageand springonions.
6. Preheattheoliveoilinawokandthenaddthemushrooms, peppers,whitecabbage,springonionsandpeas.Stirfryonhigh forabout2minutes.
7. Thenaddthetofuandmarinadeandcookonhighforabout 3minutes.
8. ReduceheattolowandaddMiracleNoodles.Cookfor 10minutes.
9. Addcashewnutsandsalttotastejustbeforeserving.
10 ounces tofu (fresh or packed)
1 can of garden peas
3 ounces fresh mushrooms
1 large red pepper
7 ounces fresh white cabbage
1 bunch of spring onions
3 tablespoons olive oil
2 bags of Miracle Noodles
1/3 cup (3 ounces) roasted cashew nuts
Salt to taste
for the marinade
2 cubes Dorot Crushed Garlic
2 cubes Dorot Crushed Ginger
1 tablespoons of soy sauce
2 tablespoons of dry sherry
1/2 teaspoon black pepper
TofuNoodleswithCashewss e r v e s 4
APPROVE D atkins diet south beach diet
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
vegetable broth 0 15 3 0mixed vegetables 0 150 30 8petite diced 1 50 10 2tomatoestomato paste 0 14 3 0.6miracle noodles 0 0 0 0olive oil 14 125 0 0
total per meal 15 354 46 10.6total per serving 3.75 88.5 11.5 2.65
20 the miracle noodle cookbook vegetarian dishes 21
APPROVE D atkins diet south beach diet
1. Placealltheingredientsintoacrockpotandstirwell.
2. Leavetocookonalowheatfor21/2hoursuntilallthe ingredientsaresoftandtender.
3. Readytoserve.
2 tablespoons water
1/3 cup reduced sodium vegetable broth
2 cans of mixed vegetables (without potatoes)
1 can of petite diced tomatoes (not drained)
1 tablespoon tomato paste
2 bags of Miracle Noodles
1 tablespoon olive oil
Pinch of garlic powder
Pinch of Italian seasoning
Pinch of salt and pepper
Pinch of parsley
VegetablePastaSoups e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
miracle noodles 0 0 0 0mayonnaise 22.8 266 15.2 0white vinegar 16 140 0 0white sugar 0 180 48 0yellow mustard 0 5 0 0onion 0 60 13 2celery 0 5 1 0green bell pepper 0 15 3 0
total per meal 38.8 671 80.2 2total per serving 9.7 167.75 20.05 0.5
22 the miracle noodle cookbook vegetarian dishes 23
APPROVE D atkins diet south beach diet
1. PrepareMiracleNoodlesasperpacketinstructions.
2. Inalargemixingbowlmixthemayonnaise,vinegar,whitesugar, yellowmustard,saltandpepper.
3. Choptheonion,celeryandgreenbellpepperupfinely.
4. Addtheonion,celeryandgreenbellpeppertothemixtureand stirthoroughly.
5. AddtheMiraclesNoodlesandstirthoroughlyagain.
6. Refrigerateforatleast4hoursbutpreferablyovernight.
7. Readytoserve.
1 bag of Miracle Noodles
1/2 cup mayonnaise
2 tablespoons white vinegar
4 1/2 tablespoons white sugar
1 1/3 tablespoons yellow mustard
1 teaspoon salt
1/8 teaspoon black pepper
1 onion
1 stalk of celery
1 green bell pepper
MacaroniSalads e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
mango 1 135 35 1tomato 0 50 10 2olive oil 28 250 0 0garlic 0 20 4 0chili 0 10 1 0lime 0 65 22 1miracle noodles 0 30 6 0red pepper 0 15 3 0green pepper 0 120 26 2onion 0 120 26 2sweet corn 1 185 46 4
total per meal 30 1000 179 12total per serving 7.5 250 44.75 3
24 the miracle noodle cookbook vegetarian dishes 25
APPROVE D atkins diet south beach diet
1. Peelandcutthemangointosmallpieces.
2. Slicethetomatoesintoquarters.
3. Placethemango,tomatoes,garlic,chiliandoliveoilintoa blender.
4. Squeezethejuiceofonelimeintotheblender.Thenblendthe mixturefor3minutesuntilsmooth.
5. Sliceanddeseedthepeppers.
6. Choptheonionintofineslices.
7. Drainthecanofsweetcorn.
8. Placethepeppers,onionsandsweetcornintoafryingpanand dryfryfor2minutes.
9. Thenaddthesaucemadeintheblenderandcookonalowheat for3minutes.
10.DrainandrinsetheMiracleNoodles.
11. AddtheMiracleNoodlestothepanandstirthoroughly.
12.Cookonlowheatforanother4minutes.
13.Readytoserve.
1 mango
2 tomatoes
2 tablespoons olive oil
3 cubes Dorot Crushed Garlic
3 cubes Dorot Chopped Chili
1 lime
1 bag of Miracle Noodles
2 red peppers
1 green pepper
2 onions
1 can of sweet corn
MangoChiliNoodless e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
olive oil 28 250 0 0onion 0 60 13 2garlic 0 10 2 0red pepper 0 15 3 0chopped tomatoes 1 50 10 2broad beans 0 25 5 3spinach 0 40 7 5artichoke hearts 0 55 12 3miracle noodles 0 0 0 0
total per meal 29 505 52 15total per serving 7.25 126.25 13 3.75
26 the miracle noodle cookbook vegetarian dishes 27
APPROVE D atkins diet south beach diet
1. Heattheoilinapanonmedium-highheat.
2. Peelandslicetheonion.
3. Placetheonionandgarlicintothepanwiththeheatedoiland cookforabout5minutesoruntilsoft.
4. Rinseanddeseedthepepperandslicethinly.Addthepepperto thepanandheatforabout3minutes.
5. DraintheMiracleNoodlesandaddtothemixture.Heatforabout 2minutes.
6. Addthetomatoes,oregano,saltandblackpepperandmix thoroughly.
7. Bringtoaboilandsimmerfor10minutes.
8. Addthebroadbeanstothemixture.Bringittoaboilagainand simmerfor3minutes.
9. Drainandstalktheyoungspinach.Addtothemixtureand simmerfor3additionalminutes.
10.Drainandquartertheartichokes.Addtothesauceandsimmer for2additionalminutes.
11. Readytoserve.
2 tablespoons olive oil
1 medium onion
1 cube Dorot Crushed Garlic
1 red pepper
Salt and black pepper
14 ounces of canned chopped tomatoes
Pinch of oregano
8 ounces frozen broad beans, thawed
12 ounces young spinach
11 ounces canned artichoke hearts
2 bags of Miracle Noodles
NoodleswithBroadBeans,Artichokes&Spinachs e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
peanut oil 42 375 0 0garlic 0 10 2 0sesame seed paste 12 180 4 8chili 0 10 1 0soy sauce 0 30 6 6sugar 0 45 12 0miracle noodles 0 0 0 0sesame oil 4 45 1 2
total per meal 58 695 26 16total per serving 14.5 173.75 6.5 4
28 the miracle noodle cookbook vegetarian dishes 29
APPROVE D atkins diet south beach diet
1. Inalargebowlthoroughlymixtogetherthepeanutoil,garlic, sesameseedpaste,chili,soysauceandsugar.
2. RinsetheMiracleNoodlesincoldwaterandcombinewith sesameoiltopreventthemstickingtogether.
3. AddtheMiracleNoodlestosauceandmixwell.
4. Readytoserve.
3 tablespoons peanut oil
1 cube Dorot Crushed Garlic
4 tablespoons sesame seed paste
3 cubes Dorot Chopped Chili
6 tablespoons soy sauce
1 tablespoon sugar
1 bag of Miracle Noodles
1 tablespoon sesame oil
SesameNoodless e r v e s 4
N UTR ITI O NAL VALU E S
30 the miracle noodle cookbook vegetarian dishes 31
APPROVE D atkins diet south beach diet
1. Usingscissors,cutthesun-driedtomatoesintosmallpieces directlyintoasaucepan.
2. Addthericotta,salt,pepperandgarlicintothepan.
3. Heatverygentlyonlowheat,makingsurenottoboilforabout 5minutes.
4. DraintheMiracleNoodlesandaddtothepan.
5. Stirthoroughlyfor3minutes.
6. Readytoserve.
4 ounces of sun-dried tomatoes in oil drained
14 ounces of low-fat ricotta cheese
Salt and pepper
1 cube Dorot Crushed Garlic
1 bag of Miracle Noodles
NoodleswithRicotta&Sun-DriedTomatoess e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
sun dried tomatoes 1 50 10 1low-fat ricotta 19 340 13 28cheesegarlic 0 10 2 0miracle noodles 0 0 0 0
total per meal 20 400 25 29total per serving 5 100 6.25 7.25
32 the miracle noodle cookbook fish & seafood dishes 33
Fish & Seafood Dishes
Noodles&Clams
Shrimp&LeekRisotto
NoodleswithAnchovySauce
Shrimp&Noodles
SmokedSalmon&Noodles
ThaiNoodleSalad
TunaNoodleSalad
34 the miracle noodle cookbook fish & seafood dishes 35
APPROVE D atkins diet south beach diet
1. Placetheclamsandbutterinabowlandplaceinasteamer.
2. Steamtheclamsuntiltheshellsopenanduntilthebuttermelts (approximately20minutes).
3. DrainandwashtheMiracleNoodlesthoroughly.
4. Addthenoodlestothesteamer,lettingthemsitontopofthe clams.Steamforabout3minutes.
5. Readytoserve.
12 clams
1 bag of Miracle Noodles
2 tablespoons butter
Noodles&Clamss e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
clams 4 260 8 44butter 14.6 133.3 0 0miracle noodles 0 0 0 0
total per meal 18.6 393.3 8 44total per serving 4.65 98.33 2 11
36 the miracle noodle cookbook fish & seafood dishes 37
APPROVE D atkins diet south beach diet
1. Place1tablespoonofoilinapanandheatonmediumheat.
2. Addthevegetablebrothtothepanandstir.
3. DrainandwashtheMiracleRiceandaddtothevegetablebroth. Continuetocookuntilliquidisreducedtohalf.
4. Finelychoptheleeks,spinachandredbellpepper.
5. Preparetheshrimp.
6. Addremainingtablespoonofoliveoiltoapanandheaton mediumheat.
7. Addthegarlic,chili,leeksandshrimptothepanandcookuntil theshrimpstartstocolor.
8. Oncetheshrimphasstartedtocolor,addthespinachandred bellpepper.
9. Cookuntiltheshrimpisopaque.Thencombinewiththerice mixtureandaddpeppertotaste.
10.Readytoserve.
2 bags of Miracle Rice
2 tablespoons olive oil
1 cup reduced sodium vegetable broth
4 leeks
10 spinach leaves
1 red bell pepper
16 ounces of uncooked shrimp
1 cube Dorot Crushed Garlic
1 cube Dorot Chopped Chili
Pepper to taste
Shrimp&LeekRisottos e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
miracle rice 0 0 0 0olive oil 28 250 0 0vegetable broth 0 15 3 0leeks 0 5 1 0spinach 0 4 7 5red bell pepper 0 15 3 0shrimp 0 20 4 1garlic 0 10 2 0chili 0 20 4 1
total per meal 28 339 24 7total per serving 7 84.75 6 1.75
38 the miracle noodle cookbook fish & seafood dishes 39
APPROVE D atkins diet south beach diet
1. Soakthecurrantsin1tablespoonofboilingwater.
2. Heattheoil,garlicandrosemaryinafryingpanuntilmixture startstochangecolor,thendiscardtherosemary.
3. Gratethelemonrind.
4. Placethefryingpanonlowheat.
5. Stirinthecannedanchoviesincludingtheoil,thepinenuts, drainedcurrantsandlemonrind.
6. Cookuntiltheanchoviesformasauce.
7. Ifitseemsdry,add1or2tablespoonsofhotwater.
8. Seasonwithblackpepperandmint.
9. WashanddrainthebagofMiracleNoodlesandaddtothepan.
10.Stirfor2minutes.
11. Readytoserve.
1 tablespoon boiling water
2 tablespoons dried currants
3 tablespoons olive oil
1 cube Dorot Crushed Garlic
1 sprig of rosemary
1 lemon
3 1/2 ounces of canned anchovies
2 tablespoons of pine nuts
1 bag of Miracle Noodles
Black pepper
Fresh mint
NoodleswithAnchovySauces e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
currants 0 40 11 0olive oil 42 375 0 0garlic 0 10 2 0lemon 0 15 5 1canned anchovies 7 62 0.3 10.7pine nuts 0 0 0 0miracle noodles 0 0 0 0
total per meal 49 502 18.3 11.7total per serving 12.25 125.5 4.58 2.93
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
white wine vinegar 0 40 1.5 0lemon juice 0 5 1 0tomato puree 0 52 12 2garlic 0 10 2 0ginger 0 8 1.6 0shelled cooked 1 38 0 14shrimponions 0 60 15 2miracle noodles 0 0 0 0
total per meal 1 213 33.1 18total per serving 0.25 53.25 8.28 4.5
40 the miracle noodle cookbook fish & seafood dishes 41
APPROVE D atkins diet south beach diet
1. Placethevinegar,lemonjuice,tomatopuree,water,saltand pepperintoabowlandmixthoroughly.Setsauceaside.
2. Placethegarlic,ginger,shrimpandspringonionsintoahotwok andstircontinuouslyfor1-2minutesuntilhot.
3. DrainthebagofMiracleNoodlesandaddtothewok. Stirfor1minute.
4. Addthesaucemixintothewokandstirfor2minutes.
5. Readytoserve.
1 tablespoon white wine vinegar
1 tablespoon lemon juice
2 tablespoons tomato puree
6 tablespoons water
Salt and pepper
1 cube Dorot Crushed Garlic
4 cubes Dorot Crushed Ginger
8 ounces shelled cooked shrimp
4 spring onions
1 bag of Miracle Noodles
Shrimp&Noodless e r v e s 4
N UTR ITI O NAL VALU E S
42 the miracle noodle cookbook fish & seafood dishes 43
APPROVE D atkins diet south beach diet
1. Peelandfinelychoptheonion.
2. Placethewineinafryingpanandbringtoaboilfor1-2minutesor untiltheliquidisreducedtohalf.
3. Stirinthechoppedonionandcookuntilsoftened.Oncesofened reducetolowheat.
4. Addthesmokedsalmontothepanandheatgently.
5. Rinse,dryandthoroughlychopthedill.Addthedillandcapersto thepanandgentlyheatfor2minutes.
6. RinseanddraintheMiracleNoodles.Addnoodlestothepanand heatgently,stirringoccasionallyfor5minutes.Addsaltand peppertotaste.
7. Readytoserve.
1 small onion
6 tablespoons white wine
12 1/2 ounces of smoked salmon, diced
4 large sprigs of fresh dill
2 tablespoons capers, drained
1 bag of Miracle Noodles
Salt and pepper
SmokedSalmon&Noodless e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
onion 0 30 7.5 1white wine 0 40 1.5 0smoked salmon 32 600 0 64fresh dill 0 0 0 0capers 0.2 4 0.8 0.4miracle noodles 0 0 0 0
total per meal 32 670 9 65total per serving 8 165 2.25 16.25
44 the miracle noodle cookbook fish & seafood dishes 45
APPROVE D atkins diet south beach diet
1. Trimtopsandbottomsandrinsethesnowpeas.Blanchsnow peasbyplacingtheminapotwithboilingwaterfor30seconds. Immediatelydrainandchillinanicewaterbath.Drainandset aside.
2. Tomakedressing:peelouterlayersoflemongrassandslice stemsintochunks.Addthechilli,gingerandcorianderandplace intoafoodprocessor.Processuntilsmoothandplaceinabowl.
3. Squeezethejuiceoftwolimesintothebowl.Addtheoliveoil andsoysauceandstirtomakeachunkydressing.
4. Heatthewokandaddthesnowpeas,springonions,pepper,and shrimptothewok.
5. DrainthebagofMiracleNoodlesandaddtothewok,cookingfor 2minutes.
6. Addthedressingandtossthoroughly.
7. Readytoserve.
7 ounces of snow peas or sugarsnap peas
1 yellow pepper, diced
1 bag of Miracle Noodles
6 spring onions, finely sliced
9 ounces of peeled cooked shrimp
dressing
2 stems of lemon grass
3 cubes Dorot Chopped Chili
3 cubes Dorot Crushed Ginger
large handful of coriander leaves
2 limes
4 tablespoons olive oil
3 tablespoons soy sauce
ThaiNoodleSalads e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
snow peas 0 0 0 0yellow pepper 0 20 4 1miracle noodles 0 0 0 0spring onions 0 10 2 1peeled cooked 1 38 0 14prawns
total per meal 1 68 6 16total per serving 0.25 17 1.5 4
46 the miracle noodle cookbook fish & seafood dishes 47
APPROVE D atkins diet south beach diet
1. Dryfrythesweetcornandtunainafryingpanfor1minute.
2. RinseanddraintheMiracleNoodlesandaddtothefryingpan.
3. Stircontinuouslyfor1minute.
4. Placeinabowlandadd2tablespoonsmayonnaiseand stirthoroughly.
5. Readytoserve.
1 can of tuna chunks (preferably in salt water)
1 can of sweet corn
2 tablespoons low fat mayonnaise
1 bag of Miracle Noodles
TunaNoodleSalads e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
tuna chunks 1 135 0 30sweet corn 1 185 46 4mayonnaise 6 70 4 0miracle noodles 0 0 0 0
total per meal 8 390 48 34total per serving 2 99.2 12 8.5
48 the miracle noodle cookbook poultry dishes 49
Poultry Dishes
ChickenChowMein
ThaiChicken&Noodles
PadThai
LowCalorieFettucineChickenAlfredo
APPROVE D atkins diet south beach diet
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
miracle noodles 0 0 0 0chicken breast 12 540 0 108soy sauce 0 10 2 2garlic 0 10 2 0spring onions 0 10 2 1carrots 0 17.5 4 0.5broccoli 0 49 9 5red pepper 0 15 3 0leeks 0 0 0 0olive oil 28 250 0 0sweet corn 1 185 46 4bean sprouts 0 12.5 25 1.5hoi sin sauce 0 10 2 2
total per meal 41 1109 95 124total per serving 10.25 277.25 23.75 31
50 the miracle noodle cookbook poultry dishes 51
1. Putthestockinapanandheatonlow.
2. Removetheskinandfatfromthechickenbreastandcutinto finestrips.
3. Placethestripsofchickenintoabowlandmixwith onetablespoonofsoysauce.Setaside.
4. Wash,peel,andthinlyslicethecarrots,springonions,broccoli, pepperandleeks.
5. Heathalftheoilinawokandaddthechicken. Cookfor4-5minutes.
6. Addtherestoftheoilandallthevegetables,sweetcornand garlictothewok.Stirfryforabout30seconds.
7. Addthehoisinsauce,beansproutsandstock.Stirwell;bringtoa boilandsimmeringfor5minutes.
8. RinseanddrainthebagofMiracleNoodlesandaddtothepan.
9. Tossthenoodleswellandcookfor4minutes.
10.Readytoserve.
1 cup chicken stock
1 bag of Miracle Noodles
14 ounces of chicken breast
3 tablespoons soy sauce
1 cube Dorot Crushed Garlic
3 large spring onions
2 carrots
1 small broccoli
1 red pepper
2 leeks
2 tablespoons olive oil
1 can of sweet corn, drained
2 tablespoons hoi sin sauce
2 ounces bean sprouts
ChickenChowMeins e r v e s 4
N UTR ITI O NAL VALU E S
52 the miracle noodle cookbook poultry dishes 53
APPROVE D atkins diet south beach diet
1. Slicethemushroomsandchickenbreastintothinslices.
2. Stirfrythemushroomsandchickenuntilthechickeniscooked thenleaveonalowheat.
3. Inamixingbowlplacethecoconutmilk,soysauce,garlic,chilli, ginger,lemongrassandlimejuiceandmixthoroughly.
4. Pourthemixtureonthechickenandmushroomsandmixwell.
5. RinseanddraintheMiracleNoodles.
6. AddtheMiracleNoodlestothepanandmixwell.Cookforabout 4minutes.
7. Readytoserve.
14 ounces chicken breast
6 mushrooms
2 bags of Miracle Noodles
1 cup light coconut milk
2 tablespoons soy sauce
3 cubes Dorot Crushed Garlic
3 cubes Dorot Chopped Chili
3 cubes Dorot Crushed Ginger
1 tablespoon lemon grass
1 tablespoon lime juice
ThaiChicken&Noodless e r v e s 4
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
chicken breast 12 540 0 108mushrooms 0 20 3 1miracle noodles 0 0 0 0coconut milk 1 100 22 3soy sauce 0 10 2 2garlic 0 20 4 0chili 0 10 1 0ginger 0 10 2 0lemon grass 0 5 1 0lime juice 0 65 22 1
total per meal 13 780 57 115total per serving 3.25 195 14.25 28.75
poultry dishes 55
N UTR ITI O NAL VALU E S
54 the miracle noodle cookbook
1. RinseanddrainMiracleNoodlesandsetaside.
2. Slicethechickenbreastintosmallpiecesandfryinapanuntil fullycooked.
3. Meltthebutterinawok.
4. Addtheoiltothewokandheatonamedium.
5. Cracktheeggsintothehotoilandcookuntilithasmadea firmmixture.
6. Oncefirmaddthechicken,onions,whitewinevinegar,seafood dressingandsugar.
7. StirthoroughlyandaddtheMiracleNoodles.
8. Whilecooking,stircontinuouslyuntilwellmixed.
9. Addthebeansproutstothemixtureandstircontinuouslyfor another3minutes.
10.Readytoserve.
2 bags of Miracle Noodles
2 tablespoons butter
16 ounces chicken breast
1/4 cup vegetable oil
4 eggs
1 tablespoon white wine vinegar
2 tablespoons of seafood dressing
3 tablespoons white sugar
4 3/4 ounces bean sprouts
3 onions, thinly sliced
PadThais e r v e s 4
APPROVE D atkins diet south beach diet
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
miracle noodles 0 0 0 0butter 21.9 200 0 0chicken breast 12 540 0 108vegetable oil 32 280 52 38eggs 20 300 4 24white wine vinegar 8 70 0 0seafood dressing 16 140 0 0white sugar 0 110 29 0bean sprouts 0 12.5 2.5 1.5onions 0 120 39 6
total per meal 109.9 1772.5 126.5 177.5total per serving 27.5 443.13 31.63 44.4
56 the miracle noodle cookbook
1. PrepareMiracleNoodlesasdirected.Rinseandboil for1minute,dryandplaceinawarm(nothot)pan.
2. AddtothenoodlestwowedgesofLaughingCowlightcreamy swisscheeseandstirtomelt.
3. Addsourcream,dicedchicken,spinachandgreenonions.Warm throughtowiltspinach.
4. Topwithreducedfatparmesanstylegratedtopping.
5. Readytoserve.
1 bag of Miracle Noodles
2 wedges Laughing Cow light creamy swiss cheese
1 tablespoon fat-free sour cream
2 ounces cooked diced chicken breast
1/4 cup spinach
1 tablespoon diced green onions
4 teaspoons reduced fat parmesan style grated topping
Note: For creamier sauce take out one one the wedges of Laughing Cow and exchange the calories for a spalsh of whole milk.
LowCalorieFettucineChickenAlfredos e r v e s 1
poultry dishes 57
APPROVE D atkins diet south beach diet
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
miracle noodles 0 0 0 0swiss cheese 26 75 2 4sour cream 0 20 3 1chicken 1 100 0 11spinach 0 10 2 1green onion 0 15 3 0parmesan topping 4 40 4 2
total per meal 31 260 14 19total per serving 31 260 14 19
meat dishes 5958 the miracle noodle cookbook
Meat Dishes
Beef&SnowPeaNoodles
Lasagna
NoodleswithRusticSauce
Tomato&BaconNoodles
ItalianPastaBake
SpaghettiBolognaise
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
sirloin steak 36 900 0 114soy sauce 0 10 2 2hoi sin sauce 0 0 0 0sherry 0 0 0 0onion 0 60 13 2garlic 0 10 2 0carrot 0 35 8 1snow peas 0 0 0 0miracle noodles 0 0 0 0
total per meal 36 1015 25 119total per serving 9 253.75 6.25 29.75
meat dishes 61
APPROVE D atkins diet south beach diet
N UTR ITI O NAL VALU E S
60 the miracle noodle cookbook
1. Cutthesirloinsteakintofinestripsthenplaceinabowlandadd thesoysauce,hoisinsauceandsherrythenmixthoroughly.
2. Washpeelandthinlyslicetheonion,carrotandsnowpeas.
3. Placeallthecutvegetables,garlicandgingerinawokandstirfry for5minutesoruntilsoft.
4. Addthesirloinsteaktothewokandstirfry;stirringcontinuously for2-3minutesuntiltender.
5. Leaveonlowheatfor5minutes.
6. RinseanddrainthebagofMiracleNoodlesandaddtothewok; stirringcontinuouslyfor4minutes.
7. Readytoserve.
16 ounces sirloin steak
2 tablespoons soy sauce
5 tablespoons hoi sin sauce
2 tablespoons of sherry
1 onion
1 carrot
16 ounces snow peas or sugarsnap peas
1 cube Dorot Crushed Garlic
3 cubes Dorot Crushed Ginger
1 bag of Miracle Noodles
Beef&SnowPeaNoodless e r v e s 4
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
ground beef 30 750 0 110italian sausage 32 400 0 12black olives 5 37.5 0 0garlic 0 10 2 0onion 0 60 13 2chopped tomatoes 2 100 20 4miracle noodles 0 0 0 0ricotta cheese 19 340 13 28mozzarella cheese 32.5 520 6.5 52
total per meal 120.5 2117.5 54.5 208total per serving 30.13 529.38 13.3 52
meat dishes 63
APPROVE D atkins diet south beach diet
N UTR ITI O NAL VALU E S
62 the miracle noodle cookbook
1. Preheattheovento350degreesFahrenheit.
2. Brownthegroundbeefandsausageinfryingpan.Once browned,drainoffexcessgrease.
3. Finelychoptheonionandolives.
4. Placethegroundbeefandsausagebackinthepanandadd onion,olives,garlicandwaterandstirthoroughly.
5. Thenaddthebasil,oregano,sageandblackpepperandmixwell.
6. Oncemixed,addthechoppedtomatoesandstirfor3minutes. Simmerforanother10minutes.
7. Placealayerofthemeatmixtureonthebottomofabakingdish.
8. ThenaddalayerofMiracleNoodles.
9. Sprinkleathinlayerofricottaandmozzarellacheeseontop.
10.Thenrepeatwiththemeatmixture,MiracleNoodlesand cheesebutsetasideabouthalfofthecheesetobeusedlater.
11. Coverthetopofthebakingdishandbakefor30minutes.
12.After30minutes,uncoverthebakingdishandaddtheremaining cheeseontop.Returntheuncoveredbakingdishtotheovenand bakeforanother15minutes.
13.Readytoserve.
16 ounces ground beef
16 ounces Italian sausage
1 1/2 cups warm water
10 black olives
1 onion
2 cans of chopped tomatoes
2 bags of Miracle Noodles
7 ounces ricotta cheese
7 ounces mozzarella cheese, shreaded
1 cube Dorot Crushed Garlic
1 cube Dorot Chopped Basil
Pinch of oregano
Pinch of sage
Pinch of black pepper
Lasagnas e r v e s 4
meat dishes 65
APPROVE D atkins diet south beach diet
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
onion 0 60 13 2garlic 0 10 2 0olive oil 14 125 0 0pork sausages 32 400 0 12chopped tomatoes 1 50 10 2miracle noodles 0 0 0 0garden peas 1 225 40 15
total per meal 48 880 65 31total per serving 12 220 16.25 73
64 the miracle noodle cookbook
1. Peelandcoarselychoptheonion.
2. Placetheoil,onionandgarlicintoafryingpancookonmedium heat;stirringoccasionallyfor4minutesoruntiltheonionhas softened.
3. Coarselychopthesausageandremovetheskin.Thenbreak themupwithafork.
4. Addsausagetothepanandcookfor7minutesoruntilbrown.
5. Addchickenstock,tomatoes,saltandpeppertothepan.
6. Bringtoaboilandsimmerfor10minutes.
7. RinseanddrainthebagofMiracleNoodles.Addthenoodles alongwithpeastothepanandsimmerfor5minutes; stirringoccasionally.
8. Readytoserve
1 medium onion
1 cube Dorot Crushed Garlic
1 tablespoon of olive oil
18 ounces of lean pork sausages
3 tablespoons chicken stock
14 ounce can of chopped tomatoes
Salt and black pepper
1 bag of Miracle Noodles
1 can of peas, drained
NoodleswithRusticSauces e r v e s 4
meat dishes 67
APPROVE D atkins diet south beach diet
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
chopped tomatoes 1 50 10 2lean bacon 4 105 0 17miracle noodles 0 0 0 0
total per meal 5 155 10 19total per serving 1.25 38.75 2.5 4.75
66 the miracle noodle cookbook
1. Slicethebaconintoverythinstrips.
2. Placeinapanandfryfor2minutes.
3. Addthechoppedtomatoes.
4. RinseanddrainthebagofMiracleNoodles.Addnoodlestothe panandstircontinuouslyfor3minutes.
5. Addbasilandstironlowheatfor1minute.
6. Readytoserve.
2 cans of chopped tomatoes
6 slices of lean bacon
1 bag of Miracle Noodles
1 cube Dorot Chopped Basil
Tomato&BaconNoodless e r v e s 4
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
miracle noodles 0 0 0 0pork italian sausage 4 50 0 3onion 0 60 13 2celery 0 5 1 0zucchini 0 5 1 0tomato sauce 0 75 18 3tomatoes 0 100 20 3mushrooms 0 20 3 1mozzarella cheese 16 320 4 32
total per meal 20 635 60 44total per serving 5 158.75 15 11
meat dishes 69
APPROVE D atkins diet south beach diet
N UTR ITI O NAL VALU E S
68 the miracle noodle cookbook
1. Preheattheovento350degreesFahrenheit.
2. RinseanddrainthebagofMiracleNoodles.
3. Choptheonion,celery,zucchini,tomatoesandmushroomsinto fineslices.
4. Slicethesausageandcookinapanwiththechoppedonionfor 5-7minutesuntilthesausageisnolongerpink.
5. Stirinthecelery,zucchini,tomatosauce,mushrooms,tomatoes, basil,garlic,andoreganointothesausageandonionmixture.
6. Bringtoaboilandthenletitsimmerfor5-10minutes.
7. RemovethepanfromtheheatandaddtheMiracleNoodles; stirringthoroughly.
8. Pourthemixtureintoabakingdishandsealthetoptightlywith foil.
9. Bakefor20minutes.
10.Removethedishfromtheoven,uncoverandsprinklethe mozzarellacheeseontop.
11. Returnthebakingdishtotheovenandbakeuncoveredfor 5-10minutesoruntilcheesehasmelted.
12.Readytoserve.
1 bag of Miracle Noodles
1 pork Italian sausage
1 onion
1 stalk of celery
1 small zucchini
1 can of tomato sauce
4 tomatoes
4 large mushrooms
1 cube Dorot Chopped Basil
1 cube Dorot Crushed Garlic
Pinch of oregano
3 1/2 ounces of mozzarella cheese, shreaded
ItalianPastaBakes e r v e s 4
meat dishes 71
APPROVE D atkins diet south beach diet
N UTR ITI O NAL VALU E S
food fat calories carbohydrates protein (grams) (kcal) (grams) (grams)
lean ground beef 30 750 0 110chopped tomatoes 2 100 20 4onion 0 60 13 2garlic 0 10 2 0miracle noodles 0 0 0 0
total per meal 32 920 25 116total per serving 8 230 6.25 29
70 the miracle noodle cookbook
1. Finelychoptheonionandgarlic.
2. Preheatafryingpanandaddtheleangroundbeef.
3. Oncethebeefisbrowned,drainoffanyexcessfat.
4. Addthebeef,onionandgarlictothefryingpanandcook
untilsoft.
5. Addthechoppedtomatoes,basilandoregano.
6. Simmerfor6minutes;stirringoccasionally.
7. RinseanddrainthebagofMiracleNoodles.
8. AddtheMiracleNoodlestothefryingpan.
9. Stirthoroughlyfor2minutes.
10.Readytoserve.
16 ounces lean ground beef
2 cans of chopped tomatoes
1 onion
1 cube Dorot Crushed Garlic
1 cube Dorot Chopped Basil
Pinch of oregano
1 bag of Miracle Noodles
SpaghettiBolognaises e r v e s 4
four week diet plan 73
Therearemanyreasonswhywedon’teatagoodbalanceddiettheyareasafollows:
• social occasion Wegooutmorethaneverbefore. Overtheyearsrestaurantshave increasedinnumbers,size,varietyof foodsandareopentothewholepublic notjusttheselectfew.Restaurants arealsochildfriendlynow.Thedays havegoneofrestauranteatingbeing ‘agrownuponly’place.Itismore thanacceptabletobringthekidsand mostrestaurantsnowadvertiseas beinga‘familyrestaurant.’
• female revolution Yeswomengotmoreindependent. Wearenowworkingandraisinga familywithourlovedone.Whichis brilliantbutitdoesmeanthatweare
nothomestandinginthekitchenfor hourscookinggoodproperfood. Itisn’tabadthingwhatsoever,we justhavetroubleaccommodating everythingintheprecious24hours wegetaday.• convenience foods Now-a-daysifyougointoa supermarketyouwillfindreallynice tastymealsthatarecookedwithin minutesandarecheap.Theyalso comeinahugevarietyofcuisines fromIndiantoChinesetoItalianto anythingyoucouldwant.
Chancesareyouwillmeetoneofthesethreefactors.Thisisnotabadthingifyoudo,butjustafewsimpleadjustmentsandyoutowillfeelhappierandhealthier.
72 the miracle noodle cookbook
Theaimofthisdietplanistoweanyouintothedietingprocessatasteadyrate.Ifyoutryanddoeverythingatthesametimeyouhaveahigherchanceoffailing.Sowehavebrokenitupintofourstepsforyou.Youdooneattimespendaweekgettingusedtoitandthenstartthenextstep.Bytheendofthefourweeksyouwillhavebeenshoppingatleastfourtimesandhadyothinkaheadabouteachmealandconsideritsnutritionalvaluetwenty-eighttimes.
week one Nojuicesorsodas.
week two Cuttingoutmaincomponents.
week three Portioncontrolandfrequency.
week four Fatintake
Thereyouhavefoureasystepsinfourweeks.Bytheendofthefourweekstheeducationandhandsonexperienceyouwillhavewillmakedietingsecondnaturetoyou.
Four Week Diet Plan
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