Diabetic Cooking

Sides

Tempeh stir-fry

Preparation time: 25 minutes. Cooking time: 15 minutes.
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Ingredients

  • 2 teaspoons cornstarch
  • 1/4 cup cold water
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon corn oil
  • 1 1/2 tablespoons sesame oil
  • 1 package (8 ounces) tempeh, cut into 1/2-inch-thick slices
  • 1/2 red bell pepper, sliced into strips
  • 1 small zucchini (approximately 7–8 inches long), sliced into 2-inch strips
  • 2 cups small broccoli florets
  • 1 clove (or 1 teaspoon) minced garlic
  • Water (as needed)
  • 1 cup frozen corn, thawed
  • 4 green onions, chopped
  • 1 package (3.2 ounces) oyster mushrooms, sliced (regular white mushrooms can also be used)
  • Red pepper flakes to taste

Directions

In a small bowl, whisk together cornstarch, 1/4 cup water, and soy sauce; set aside. In a nonstick wok or large nonstick skillet, heat corn oil and sesame oil at medium-high heat. Add tempeh and stir-fry for about 5 minutes, or until golden. Add pepper, zucchini, broccoli, and garlic and cook for 5 minutes; stirring frequently (1–2 tablespoons of water can be added if needed to prevent ingredients from sticking to the pan). Mix in corn, green onions, and mushrooms. Whisk cornstarch mixture again and pour over vegetables. Cook, stirring frequently, for about 4–5 minutes, or until vegetables are tender, but still crisp. Sprinkle with red pepper flakes to taste. Serve immediately, either alone or over brown rice.

Yield: 6 servings. Serving size: 1/6 of recipe.

Nutrition Facts Per Serving:
Calories: 186, Carbohydrates: 14 g, Protein: 10 g, Fat: 10 g, Saturated Fat: 2 g, Sodium: 219 mg, Fiber: 4 g

Exchanges per serving: 1/2 starch, 1 nonstarchy vegetable. Carbohydrate choices: 1.