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Vegetarian Stir Fry with Edamame – TypeFree Diabetes

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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