Tofu and Broccoli Stir-Fry

Crispy pan-fried tofu tossed with broccoli and bell pepper in a garlic-soy sauce.

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Nutrition (per serving)

Why this fits a diabetes-friendly diet

With only 15g of carbs per serving, it's a lighter-carb option without needing a strict low-carb framing, and its estimated glycemic index of ~40 means the carbs it does have tend to digest slowly rather than spiking blood sugar fast, and 11g of protein per serving also helps slow digestion and blunt any post-meal rise.

• 1 1/2 cup tofu
• 1 1/2 cup broccoli
• 1/2 cup bell pepper
• 1/2 cup carrots
• 2 clove garlic
• 1 tsp ginger
• 2 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tsp cornstarch

Instructions

1. Press and cube tofu; pan-fry until golden on all sides.
2. Remove tofu; stir-fry broccoli, pepper, and carrots 4 minutes.
3. Add garlic and ginger; cook 1 minute.
4. Whisk soy sauce, sesame oil, and cornstarch with a splash of water; add to pan.
5. Return tofu and toss until sauce thickens.