This diabetic main meal features predominantly tofu (bean curd), which is relatively low in carbohydrate, high in protein and is the perfect substitute for meat when making vegetarian dishes. For those pursuing a low-carbohydrate diet, soy protein (such as tofu) helps to stabilize blood sugar levels especially in type 2 diabetes due to its lecithins content.
Some Asian supermarkets sell tofu already fried and cut into squares; while this will contain more fat than our oven-browned tofu, it also will shorten the preparation time for this dish.
Preparation time 20 minutes (plus standing time)
Cooking time 35 minutes
Tofu Stir-Fry Recipe | Diabetic Main Meal | Diabetes Entrée Recipes
Ingredients :
400g fresh firm tofu
400g fresh egg noodles
1 tablespoon sesame oil
2 cloves garlic, crushed
2 fresh small Thai chilies, sliced thinly
1 small onion (100g), cut into wedges
1 medium red capsicum (200g), chopped coarsely
150g green beans, halved
200g swiss brown mushrooms, halved
4 green onions, sliced thinly
2 tablespoons soy sauce
2 tablespoons oyster sauce
1 tablespoon brown sugar
Method :
- Preheat oven to 220°C/200°C fan-forced. Line oven tray with baking paper.
- Press tofu between two chopping boards, place weight on top; elevate boards slightly to allow tofu liquid to drain away. Stand 20 minutes; cut tofu into 2cm cubes. Place tofu on oven tray; cook, uncovered, about 25 minutes or until browned lightly.
- Meanwhile, place noodles in large heatproof bowl, cover with boiling water; separate with fork, drain. Cover to keep warm.
- Heat oil in wok; stir-fry garlic, chili and onion until onion softens. Add capsicum; stir-fry 2 minutes. Add beans and mushrooms; stir-fry until vegetables are just tender. Add tofu, green onion, sauces and sugar; stir-fry until sauce thickens slightly. Serve stir-fry tossed with noodles.
Nutritional facts per serving :
1379kJ (330 cal); 8.7g total fat (1.3g saturated fat); 42.5g carbohydrate; 4.9g fiber; low GI
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