Diabetes Forecast

By the Plate: Asian Tofu-Vegetable Stir-Fry

This vegetarian dish makes good use of those beautiful fresh veggies you’ll see this month at farmers markets and roadside stands—swap in whatever nonstarchy produce catches your eye.

Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Asian Tofu-Vegetable Stir-Fry

    Makes: 8 servings
    Serving Size: 1 cup
    Calories 145
    Fat 10 g
    Saturated Fat 1.2 g
    Trans Fat 0 g
    Carbohydrate 8 g
    Fiber 2 g
    Sugars 3 g
    Cholesterol 0 mg
    Sodium 255 mg
    Potassium 260 mg
    Protein 8 g
    Phosphorus 125 mg
    Choices: Nonstarchy Vegetable 1, Lean Protein 1, Fat 1.5

    Asian Tofu-Vegetable Stir-Fry

    • Makes: 8 servings
    • Serving Size: 1 cup
    • Preparation Time: 20 minutes
    • Cooking Time: 15 minutes
    • Marinating Time: 30 minutes


    1 lb. extra-firm tofu
    3 Tbsp. lower-sodium soy sauce
    1 Tbsp. hoisin sauce
    1 garlic clove, finely minced
    2 1/2 Tbsp. peanut oil, divided
    1 small shallot, peeled and minced
    1 Tbsp. peeled, grated fresh ginger
    3 scallions, finely chopped (discard any wilted tops)
    1 red bell pepper, thinly sliced
    1 yellow bell pepper, thinly sliced
    2 cups snow peas, trimmed
    1/3 cup low-sodium vegetable broth
    1/4 cup coarsely chopped toasted almonds or peanuts


    1. Wrap the tofu block in a double layer of paper towels and press out any excess liquid. Cut the tofu into 1-inch cubes and place in a mixing bowl. Add the soy sauce, hoisin sauce, and garlic and toss gently. Let stand for 30 minutes.
    2. Heat 1 Tbsp. of the peanut oil in a heavy skillet or wok over medium heat. Add half the tofu and stir-fry for 3 to 4 minutes, or until lightly browned. Remove the tofu with a slotted spoon; set aside. Add an additional 1/2 Tbsp. of the oil to the pan and stir-fry the remaining tofu for 3 to 4 minutes, or until lightly browned. Remove the tofu from the pan; set aside.
    3. Add the remaining oil to the pan. Stir-fry the shallot, ginger, and scallions for 1 minute. Add the red and yellow peppers, and stir-fry for 2 to 3 minutes. Add the snow peas and stir fry for 1 minute. Add the broth, cover, and steam for 2 to 3 minutes, until the snow peas are bright green and crisp. Return the tofu to the pan and gently mix. To serve, top with the nuts.

    Additional Foods in This Meal


    1/2 cup cooked brown rice

    • Per Serving
    • Calories: 110
    • Carbohydrate: 23g
    • Choices: Starch 1.5


    1 cup red leaf lettuce, 2 Tbsp. shredded peeled carrot, 4 cucumber slices, 5 halved cherry tomatoes, 2 tsp. rice vinegar, 1 tsp. toasted sesame oil

    • Per Serving
    • Calories: 70
    • Carbohydrate: 6g
    • Choices: Nonstarchy Vegetable 1, Fat 1


    1 medium orange, peeled and sliced, with 1/8 tsp. ground cinnamon

    • Per Serving
    • Calories: 60
    • Carbohydrate: 15g
    • Choices: Fruit 1

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