December 22, 2017 | by City of Hope
This recipe is a heart-healthy option. It is high in fiber and is also a low carbohydrate option for people with diabetes. Tofu is a good source of protein and calcium that is important for bone health (especially for vegans who may have more challenges in getting adequate calcium in their diet). Visit diabetes.org for more information. (NOTE: This recipe has been reviewed by City of Hope dieticians.)
Prep Time: 5 minutes
Cook Time: 15 minutes
4 tsp olive oil, divided
12 oz firm tofu, drained and cut into 1-inch cubes
2 tbsp reduced-sodium soy sauce, divided
2 (12-oz) bags fresh stir-fry vegetables (carrots, broccoli and snow peas)
1 cup fat-free, low-sodium chicken broth
2 cups cooked brown rice
Dietitian tip: Afraid of tofu, but want to have a meal without meat? Then you have to try this recipe! The flavor and consistency will pleasantly surprise you. Substitute vegetable broth for the chicken broth to make this recipe vegetarian.
Make it gluten free: Make sure to purchase gluten-free chicken broth and gluten-free soy sauce.
Choices: 1 1/2 starch, 3 nonstarchy vegetable, 1 medium-fat protein, 1/2 fat