Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

Sign up for our weekly e-mail newsletter and receive a FREE GIFT! Enter your e-mail below.

Learn more

Learn more about diabetes

Links to help you learn more about diabetes.

Ask a diabetes expert
Other diabetes resources
Browse article topics


Tofu and vegetable stir-fry

Preparation time: 35 minutes
Cooking time: 25 minutes

10 ounces firm tofu, cut into 1/2- to 3/4-inch cubes
1/3 cup lite (low-sodium) teriyaki sauce
1 tablespoon peanut oil
1 teaspoon minced garlic
1 small onion (2 inches in diameter), peeled and diced
1/4 teaspoon black pepper
1/4 cup low-sodium, fat-free chicken broth
1/2 teaspoon 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 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 sauté 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 is reached. Serve each portion over 2/3 cup hot, cooked brown rice.

Nutrition Facts

Per Serving:
  Calories: 280
  Carbohydrate: 40 g
  Protein: 12 g
  Fat: 8 g
  Saturated fat: 1 g
  Cholesterol: 0 mg
  Sodium: 226 mg
  Fiber: 5 g
Exchanges per serving: 2 starch, 2 vegetable, 2 lean meat, 1 fat
Carbohydrate choices: 2 1/2




More Vegetables recipes



Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.