Nora Saul is Diabetes Clinical Lead at Silver Fern Healthcare.
For Silver Fern’s What’s on My Plate Series, Nora shared some of her go-to stir fry dishes from Well Plated. In both of these dishes she features or substitutes tofu, which is perfect for vegetarians, for meat-free nights, or as a substitution for meat in many dishes. Tofu is a good source of protein and contains all nine essential amino acids. It is a good source of iron and calcium and contain s valuable minerals and vitamins like manganese, phosphorous, magnesium, copper, zinc and vitamin B1.
She likes this Teriyaki Chicken Stir Fry which calls for the following ingredients:
For the Stir Fry:
- 1 tablespoon extra-virgin olive oil divided
- 1 1/4 pounds boneless, skinless chicken breasts cut into bite-size pieces
- 1 red bell pepper cut into strips
- 3 cups chopped mixed vegetables of choice such as asparagus, broccoli, or snap peas
- 1 (8-ounce) can sliced water chestnuts drained
- 2 medium green onions finely chopped, divided
- 1 tablespoon sesame seeds optional
- Low-sodium soy sauce for serving
- Prepared brown rice, quinoa, noodles, or cauliflower rice for serving
For the Sauce:
- 1/2 cup water
- 1/3 cup low-sodium soy sauce
- 3 tablespoons honey
- 1 tablespoon rice vinegar
- 1 tablespoon minced garlic
- 1 tablespoon minced ginger
- 1/4–1/2 teaspoon red pepper flakes
- 1 tablespoon cornstarch mix with 2 tablespoons water to create a slurry
Nora says, “This dish can be made with substituting extra firm tofu for the chicken, and I reduce the honey a bit. Sometimes I use a little pineapple juice instead of some of the honey and I add nuts. I love nuts or sesame seeds in stir-fry.” Click here full directions on how to make this dish.
Nora also recommends Well Plated’s Tofu Stir Fry. She says, “I like to add a variety of vegetables instead of just the spinach and a bit of fish sauce and cashews. (I love cashews.)”