recipe book (3.11mb)

the

cookbook

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


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



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


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


1/2 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




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




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



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



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


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



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



1. PrepareMiracleNoodlesasperpacketinstructions.

2. Inalargemixingbowlmixthemayonnaise,vinegar,whitesugar, yellowmustard,saltandpepper.

3. Choptheonion,celeryandgreenbellpepperupfinely.

4. Addtheonion,celeryandgreenbellpeppertothemixtureand stirthoroughly.

5. AddtheMiraclesNoodlesandstirthoroughlyagain.

6. Refrigerateforatleast4hoursbutpreferablyovernight.

7. Readytoserve.


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



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



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



3 cubes Dorot Chopped Chili

1 lime


2 red peppers

1 green pepper

2 onions

1 can of sweet corn

MangoChiliNoodless e r v e s 4



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



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.


1 medium onion


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


NoodleswithBroadBeans,Artichokes&Spinachs e r v e s 4



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



1. Inalargebowlthoroughlymixtogetherthepeanutoil,garlic, sesameseedpaste,chili,soysauceandsugar.

2. RinsetheMiracleNoodlesincoldwaterandcombinewith sesameoiltopreventthemstickingtogether.

3. AddtheMiracleNoodlestosauceandmixwell.

4. Readytoserve.

3 tablespoons peanut oil


4 tablespoons sesame seed paste


6 tablespoons soy sauce

1 tablespoon sugar


1 tablespoon sesame oil

SesameNoodless e r v e s 4




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



NoodleswithRicotta&Sun-DriedTomatoess e r v e s 4



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



1. Placetheclamsandbutterinabowlandplaceinasteamer.

2. Steamtheclamsuntiltheshellsopenanduntilthebuttermelts (approximately20minutes).

3. DrainandwashtheMiracleNoodlesthoroughly.

4. Addthenoodlestothesteamer,lettingthemsitontopofthe clams.Steamforabout3minutes.

5. Readytoserve.

12 clams


2 tablespoons butter

Noodles&Clamss e r v e s 4



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



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


1 cup reduced sodium vegetable broth

4 leeks

10 spinach leaves

1 red bell pepper

16 ounces of uncooked shrimp


1 cube Dorot Chopped Chili

Pepper to taste

Shrimp&LeekRisottos e r v e s 4



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



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



1 sprig of rosemary

1 lemon

3 1/2 ounces of canned anchovies

2 tablespoons of pine nuts


Black pepper

Fresh mint

NoodleswithAnchovySauces e r v e s 4



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


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



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



8 ounces shelled cooked shrimp

4 spring onions


Shrimp&Noodless e r v e s 4




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


Salt and pepper

SmokedSalmon&Noodless e r v e s 4



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



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


6 spring onions, finely sliced

9 ounces of peeled cooked shrimp

dressing

2 stems of lemon grass



large handful of coriander leaves

2 limes



ThaiNoodleSalads e r v e s 4



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



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


TunaNoodleSalads e r v e s 4



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



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


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


14 ounces of chicken breast



3 large spring onions

2 carrots

1 small broccoli

1 red pepper

2 leeks


1 can of sweet corn, drained

2 tablespoons hoi sin sauce

2 ounces bean sprouts

ChickenChowMeins e r v e s 4




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


1 cup light coconut milk





1 tablespoon lemon grass

1 tablespoon lime juice

ThaiChicken&Noodless e r v e s 4



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



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 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



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


1. PrepareMiracleNoodlesasdirected.Rinseandboil for1minute,dryandplaceinawarm(nothot)pan.

2. AddtothenoodlestwowedgesofLaughingCowlightcreamy swisscheeseandstirtomelt.

3. Addsourcream,dicedchicken,spinachandgreenonions.Warm throughtowiltspinach.

4. Topwithreducedfatparmesanstylegratedtopping.

5. Readytoserve.


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




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


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




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


5 tablespoons hoi sin sauce

2 tablespoons of sherry

1 onion

1 carrot

16 ounces snow peas or sugarsnap peas




Beef&SnowPeaNoodless e r v e s 4


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





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


7 ounces ricotta cheese

7 ounces mozzarella cheese, shreaded


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




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



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 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 can of peas, drained

NoodleswithRusticSauces e r v e s 4

meat dishes 67




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


1. Slicethebaconintoverythinstrips.

2. Placeinapanandfryfor2minutes.

3. Addthechoppedtomatoes.

4. RinseanddrainthebagofMiracleNoodles.Addnoodlestothe panandstircontinuouslyfor3minutes.

5. Addbasilandstironlowheatfor1minute.

6. Readytoserve.


6 slices of lean bacon



Tomato&BaconNoodless e r v e s 4


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





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 pork Italian sausage

1 onion

1 stalk of celery

1 small zucchini

1 can of tomato sauce

4 tomatoes

4 large mushrooms



Pinch of oregano

3 1/2 ounces of mozzarella cheese, shreaded

ItalianPastaBakes e r v e s 4

meat dishes 71




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



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


1 onion



Pinch of oregano


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.


Theaimofthisdietplanistoweanyouintothedietingprocessatasteadyrate.Ifyoutryanddoeverythingatthesametimeyouhaveahigherchanceoffailing.Sowehavebrokenitupintofourstepsforyou.Youdooneattimespendaweekgettingusedtoitandthenstartthenextstep.Bytheendofthefourweeksyouwillhavebeenshoppingatleastfourtimesandhadyothinkaheadabouteachmealandconsideritsnutritionalvaluetwenty-eighttimes.

week one Nojuicesorsodas.

week two Cuttingoutmaincomponents.

week three Portioncontrolandfrequency.

week four Fatintake

Thereyouhavefoureasystepsinfourweeks.Bytheendofthefourweekstheeducationandhandsonexperienceyouwillhavewillmakedietingsecondnaturetoyou.

Four Week Diet Plan

1234

www.miraclenoodle.com

So Low In Calories...“It’s A Miracle!”

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