Diabetic Cooking

Main Dishes

Broccoli & Cauliflower Stir-Fry



  • 2 sun-dried tomatoes (not packed in oil)
  • 1 tablespoon plus 1 teaspoon reduced-sodium soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon brown sugar
  • 1 teaspoon dark sesame oil
  • 1/8 teaspoon red pepper flakes
  • 2 1/4 teaspoons canola oil
  • 1 clove garlic, finely chopped
  • 2 cups cauliflower florets
  • 2 cups broccoli florets
  • 1/3 cup thinly sliced red or green bell pepper


Place tomatoes in small bowl; cover with boiling water. Let stand 5 minutes. Drain; coarsely chop. Meanwhile, blend soy sauce, vinegar, sugar, sesame oil, and red pepper flakes in small bowl.

Heat vegetable oil in wok or large nonstick skillet over medium-high heat. Add garlic; stir-fry 30 seconds. Add cauliflower and broccoli; stir-fry 4 minutes. Add tomatoes and bell pepper; stir-fry 1 minute or until vegetables are crisp-tender. Add soy sauce mixture; cook and stir until heated through. Serve immediately.

Health tip: Learning to identify low-fat food items on a menu is an easy way to plan a healthy meal when dining out. Phrases such as broiled, grilled, roasted, stir-fried, and steamed are often used to describe foods that are prepared with less fat. Limit entrees that are buttered, basted, fried, or creamed — these foods are usually prepared with significant amounts of fat.

Yield: 2 servings. Serving size: 1/2 of total recipe.

Nutrition Facts Per Serving:
Calories: 155, Carbohydrates: 19 g, Protein: 6 g, Fat: 8 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 467 mg, Fiber: 6 g

Exchanges per serving: 1 1/2 Fat, 3 Vegetable.

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