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Vegetarian Stir Fry with Edamame

Vegetarian Stir Fry with Edamame



 

Vegetarian Stir Fry with Edamame

Preparation Time: 30 minutes
Number of Servings:
4
Cups of Fruits and Vegetables Per Person: 2

Ingredients

  • 1/2 white onion (5 oz), diced small
  • 1 lb eggplant, peeled and diced into 3/4-inch cubes
  • 1 red bell pepper (1/2 lb), seeded and medium diced
  • 2 tsp vegetable oil
  • 1 small clove garlic, peeled and chopped
  • 1/2 tsp fresh ginger, peeled and chopped
  • 1 pkg (14-1/2 oz) extra firm tofu, diced medium
  • 1/2 cup sesame garlic sauce
  • 1 cup edamame (soybeans), pods removed
  • 2 Tbsp chopped cilantro
  • 3 Tbsp (about 2) scallions, washed and cut on bias

Directions

  1. Blanch onion, eggplant, and red pepper in boiling water, until crisp tender about 2-3 minutes, drain and set aside.
  2. Heat nonstick wok or large nonstick skillet on high, about 2 minutes.
  3. Add vegetable oil; swirl to coat pan (oil should smoke lightly).
  4. Add garlic, ginger, and tofu (tofu breaks up slightly); stir fry 1 minute.
  5. Add in vegetables and stir fry 2 minutes.
  6. Add garlic sauce; stir fry 3 minutes.
  7. Add edamame; stir fry 2 minutes.
  8. Add chopped cilantro, remove from pan, garnish with scallions. 

Nutrition Facts


Serving Size: 1/4 of recipe

Amount Per Serving
Calories 300
Calories from Fat 90 % Daily Value (DV)*
Total Fat 11g 17%
Saturated Fat 2g 8%
Cholesterol 0mg 0%
Sodium 390mg 16%
Total Carbohydrate 39g 13%
Dietary Fiber 8g 32%
Sugars 7g
Protein 19g
Vitamin A 70%
Vitamin C 190%
Calcium 15%
Iron 20%
* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 2
Meat: 1
Milk: 0
Fat: 1
Carbs: 0
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov



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