Broccoli-Tofu Stir-Fry

As I work my way through the list of proteins, I’ve not yet found one that disagrees with me.  Tofu gets a bad reputation, so I figured, “Why not?  Let’s make tofu.”  With just a little email consultation with my dietitian, we settled on Broccoli-Tofu Stir-Fry.

Stir Fry Close-Up

This recipe, in addition to being absolutely delicious, was actually very instructive from a nutrition and meal planning perspective.  Because 1/2 cup of tofu counts as one meat in the diabetic exchange, I had to consider other ways to incorporate the two remaining meat/protein servings throughout my day.

The most expeditious way to communicate this is to share the email I sent my dietitian:

Thanks so much for your help on this stir fry!  I’ve cooked it and packed it for the coming days.  Since the tofu is one meat exchange, I added a hard boiled egg to the bento box that I’ve packed the meal in.  Additionally, I plan to eat 1 tbsp of peanut butter on one slice of whole wheat toast for breakfast, which should cover the last of the three proteins as well as the fat serving in the snack.  I threw in a couple of florets of raw broccoli to liven up the box and to keep the egg from rolling around 🙂  For my fruit, I typically eat an apple.

Would you say the oils from the stir-fry plus the fat content of the egg plus the fat content of the peanut butter meet my needs?  Is it too much?  Am I putting too much thought into this?

My plan got the nod from the dietitian, and I have gained further experience and confidence in meal planning and preparation.  Do try this recipe!

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Do you like tofu?

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10 thoughts on “Broccoli-Tofu Stir-Fry

  1. […]  I bring it up because I noticed quite a difference in satiety with the pork loin meal versus the tofu stir-fry meal.  Guess which one made me feel fuller […]

  2. Justin woobert Woo says:

    That looks kind of like the Szechuan Mapo Doufu in some ways. I’ll have to try it myself when I get the time.

  3. […] the other night at 11PM, I knew I had to prepare meals for the coming days.  Having enjoyed the tofu stir-fry, I considered making pork fried rice.  Looking at the back of the bag of rice, I saw that the […]

  4. […] woke up, rolled out of bed, and headed to the kitchen.  I learned when making Broccoli Tofu Stir-Fry that to make a perfect hard-boiled egg you put your eggs in a pan of cold water, bring that water […]

  5. […] Broccoli-Tofu Stir-Fry ( […]

  6. […] pounds, I began incorporating one traditional meal and a snack into my meal plans.  These included Broccoli Tofu Stir-Fry, Vegetable Beef Stew, and Chicken Pasta Primavera.  The experience I gained in planning, shopping […]

  7. […] an amazing camera.  Mine developed a condition referred to as camera spots.  As far back as the Broccoli Tofu Stir-Fry post, I’ve had spots in all the photos taken with my phone’s camera.  I’ve done my […]

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