Cauliflower and Broccoli Stir-Fry with Tofu
Prep time: 15 minutes
Cook time: 10 minutes
Total time: 25 minutes
Servings: 2
Ingredients:
1 cup cauliflower florets
1 cup broccoli florets
200 grams firm tofu, drained and cubed
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon grated ginger
2 tablespoons low-sodium soy sauce
1 teaspoon sesame oil
Salt and pepper to taste
1 tablespoon sesame seeds (optional)
Chopped green onions for garnish (optional) 
Instructions:
1. Begin by preparing the tofu. Press the tofu for about 10 minutes to remove excess moisture. After pressing, cut it into bite-sized cubes.
2. In a large skillet or wok, heat the olive oil over medium-high heat. Once hot, add the cubed tofu and sauté for about 5 minutes or until golden brown on all sides. Remove the tofu from the skillet and set aside.
3. In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant but not burnt.
4. Add the cauliflower florets and broccoli florets to the skillet. Stir-fry for about 5 minutes until the vegetables are tender yet still crisp.
5. Return the cooked tofu to the skillet. Pour in the low-sodium soy sauce and sesame oil. Toss everything together and cook for an additional 2 minutes. Season with salt and pepper to taste.
6. If desired, sprinkle sesame seeds over the stir-fry before serving. Garnish with chopped green onions for a fresh finish.
7. Serve hot and enjoy your healthy, diabetic-friendly dinner.
This dish is rich in fiber and protein while keeping carbohydrates to a minimum, perfect for a balanced diabetic meal.
