No-Cook Diabetic Meals

What do you do when your stomach is rumbling but you just don’t feel like cooking? Turn to these yummy no-cook meals! These easy recipes will satisfy and require only a little chopping, stirring, or mixing.

Glass Noodle Salad with Peanut Sauce

For an Asian-inspired meal that doesn’t require a skillet, try this veggie-loaded dish you can make in minutes. High in fiber and featuring a sweet-and-spicy dressing made with peanut butter, honey, crushed pepper, and ginger, this no-cook noodle salad is sure to satisfy.


  • Makes: 4 servings
  • Serving Size: 1 3/4cups
  • Carb Grams Per Serving: 41


  •  3 3/4  ounce package bean threads (cellophane noodles)
  •  cups frozen sweet soybeans (edamame), thawed
  •  cups broccoli florets, cut up or sliced
  •  3/4 cup chopped red sweet pepper (1 medium)
  •  1/4 cup finely chopped shallots
  •  tablespoons peanut butter
  •  tablespoon reduced-sodium soy sauce
  •  tablespoon rice vinegar
  •  teaspoons honey
  •  1 1/2 teaspoons grated fresh ginger
  •  1/8-1/4 teaspoon crushed red pepper
  •  1/4 cup lightly salted peanuts, chopped
  •  Lime wedges (optional)


  1.  In a large glass bowl combine bean threads and thawed edamame; pour enough boiling water over to cover completely. Cover and let stand 15 to 20 minutes or until edamame is tender. Drain well; rinse with cold water and drain again. Snip noodles five or six times. Return noodles and edamame to the bowl. Add broccoli, sweet pepper, and shallot to the noodles; toss together.
  2.  For dressing, place peanut butter in a small, microwave-safe bowl. Microwave on 100% power (high) about 40 seconds or until melted. Whisk in soy sauce, vinegar, honey, ginger, and crushed red pepper. Pour dressing over noodle mixture; toss to combine.
  3.  Divide among four serving plates or bowls. Sprinkle with peanuts. If desired, squeeze lime wedges over all.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 303 cal., 12 g total fat (1 g sat. fat), 208 mg sodium, 41 g carb. (6 g fiber, 8 g sugars), 12 g pro.

Diabetic Exchanges

Fat (d.e): 2; Mark as Free Exchange (d.e): 0; Vegetables (d.e): 1; Starch (d.e): 2; Lean Meat (d.e): 1

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