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Diabetic Tofu And Vegetable Stir-Fry Recipe

Tofu and Vegetable Stir-Fry

Stir-fries are simple, hearty and delicious meals that add some spice to the same-old dinner routine. This tofu and vegetable version will be a highlight of the night — and so tasty that you’ll want to make it again and again.
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Ingredients

Preparation time:
35 minutes
Cooking time:
25 minutes.

Directions

Yield:
4 servings

Serving size:
1 cup tofu mixture over 2/3 cup rice

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 Information:

Calories: 280 calories, Carbohydrates: 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.

This recipe was developed by Kathleen Stanley, a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.

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