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Tofu and Vegetable Stir-Fry for Diabetes Meal Plans
10 ounces firm tofu, cut into 1/2 to 3/4 inch cubes 1/3 cup lite (low-sodium) teriyaki sauce 1 tbsp peanut oil 1 tsp minced garlic 1 small onion ( 2inches in diameter) peeled and sliced 1/4 tsp black pepper 1/4 cup low sodium fat free chicken broth 1/2 tsp lite (low sodium) soy sauce 8 ounces broccoli florets cut into bite-size pieces 4 ounces fresh white mushrooms, cleaned and quartered 1 small red pepper (about 2-2 and 1/2 inches in diameter), stemmed, seeds removed, chopped into bite-size pieces 1/2 cup sliced water chestnuts, drained 3 cups cooked brown rice (prepared according to package directions) Place tofu pieces in a small bowl. Pour teriyaki sauce over cubes and stir to coat. Let sit 30 minutes to marinate at room temperature. Meanwhile, prepare vegetables as described above. Heat 1 tablespoon peanut oil over medium-high heat in a wok or large saute pan. Add garlic, onion, and black pepper and stir-fry about 1 minute. Raise heat to high, and add marinated tofu (and any remaining teriyaki sauce within the bowl), chicken broth, and soy sauce; stir-fry 1 minute. Add broccoli, mushrooms, red pepper, and water chestnuts. Stir-fry 2-3 minutes until desired crispness of vegetables are reached. Serve each portion over 2/3 cup hot, cooked brown rice. Nutrition per serving 1 cup with 2/3 cup rice: 280 calories 40 grams carbohydrates 12 grams protein 8 grams fat 0 mg cholesterol 226 mg sodium 5 grams fiber
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