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.
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!