Tofu and Vegetable Stir-Fry for Diabetes Meal Plans

This tofu vegetable stir-fry makes a low-calorie supper that is also low in fat.

Ingredients:

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