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Diabetes Forecast

The Healthy Living Magazine

By the Plate: Spring Asparagus Stir-Fry With Tofu and Veggie Fried Rice

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Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Spring Asparagus Stir-Fry

    Makes: 4 servings
    Serving Size: 1 rounded cup
    Calories 70
    Fat 3 g
    Saturated Fat 0 g
    Trans Fat 0 g
    Carbohydrate 10 g
    Fiber 2 g
    Sugars 6 g
    Cholesterol 0 mg
    Sodium 350 mg
    Potassium 280 mg
    Protein 3 g
    Phosphorus 75 mg
    Choices: Vegetable 1.5, Fat 0.5

    Spring Asparagus Stir-Fry

    • Makes: 4 servings
    • Serving Size: 1 rounded cup
    • Preparation Time: 10 minutes
    • Cooking Time: 7 minutes

    Ingredients

    2 Tbsp. naturally brewed, reduced-sodium soy sauce
    1 Tbsp. honey or coconut nectar
    2 tsp. toasted sesame oil
    2 large cloves garlic, minced
    1 tsp. grated fresh gingerroot
    2 lbs. asparagus, ends trimmed, cut on diagonal into 2-inch-long pieces
    1/8 tsp. sea salt
    1 tsp. sesame seeds, roasted or toasted

    Directions

    1. In a small bowl, stir together the soy sauce and the honey. Set aside.
    2. Heat the oil in a large skillet or wok over medium-high heat. (Reduce the heat if the oil begins to smoke.) Add the garlic and the ginger and sauté until they're fragrant, about 30 seconds.
    3. Add the thick-stemmed asparagus pieces and stir-fry them for 1 minute. Add the thin-stemmed asparagus pieces and stir-fry them for 1 minute. Add the asparagus tips and stir-fry them until they're tender-crisp, about 2 minutes.
    4. Add the soy sauce-honey mixture and cook while tossing to fully coat the asparagus, about 1 minute. Sprinkle the mixture with salt. Transfer the asparagus with any remaining sauce to a serving bowl, sprinkle with the sesame seeds, and serve.

    Additional Foods in This Meal

    Veggie Fried Brown Rice

    • Per Serving
    • Calories: 200
    • Carbohydrate: 30g
    • Choices: Starch 1.5, Vegetable 1, Fat 1

    Tofu

    1/2 cup cubed extra-firm tofu, lightly browned in 1 tsp. sesame oil

    • Per Serving
    • Calories: 155
    • Carbohydrate: 3g

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