Satisfying Low-GI Veggie & Tofu Stir-Fry

Description: A colorful, high-fiber, protein-forward stir-fry featuring firm tofu and low-glycemic vegetables. Quick, low-fat, and seasoned for big flavor while keeping carbs steady—perfect for Type 2 diabetes management.

Ingredients (with estimated Glycemic Index):

• 14 oz (400 g) firm tofu, pressed and cut into 1" cubes — GI: 15
• 1 tbsp toasted sesame oil (for flavor, use sparingly) — GI: 0
• 2 cloves garlic, minced — GI: 30
• 1 tbsp fresh ginger, minced — GI: 10
• 1 small yellow onion, thinly sliced — GI: 45
• 1 cup broccoli florets (about 90 g) — GI: 10
• 1 cup cauliflower florets (about 100 g) — GI: 15
• 1 cup sliced bell pepper (mixed colors) — GI: 30
• 1 cup snow peas or sugar snap peas — GI: 15
• 1 medium zucchini, half-moon sliced — GI: 15
• 2 cups leafy greens (baby spinach or bok choy), roughly chopped — GI: 15
• 2 tbsp low-sodium soy sauce or tamari — GI: 15
• 1 tbsp rice vinegar — GI: 15
• 1 tsp chili-garlic sauce or 1/4 tsp red pepper flakes (optional) — GI: 0–15
• 1 tbsp toasted sesame seeds — GI: 0
• 1 tbsp cornstarch mixed with 3 tbsp cold water (optional, for slight thickening) — GI: 65 (small amount used)
• Freshly ground black pepper, to taste — GI: 0
• 2 scallions, sliced (for garnish) — GI: 15
• Lemon or lime wedges, for serving — GI: 0

Cooking Instructions:

1. Press tofu 15–30 minutes to remove excess water, then pat dry and cube.
2. Heat a large nonstick skillet or wok over medium-high heat. Add 1 tsp toasted sesame oil; add tofu cubes in a single layer and sear 3–4 minutes per side until golden. Remove and set aside.
3. Add remaining 2 tsp sesame oil to the pan. Add minced garlic and ginger; stir 30 seconds until fragrant.
4. Add sliced onion; stir 1–2 minutes until slightly softened.
5. Add broccoli and cauliflower; stir-fry 3–4 minutes, adding 1–2 tbsp water and covering briefly to create steam so they become tender-crisp.
6. Add bell pepper, snow peas, and zucchini; stir 2–3 minutes until just tender.
7. Return tofu to the pan along with leafy greens, soy sauce, rice vinegar, and chili-garlic sauce (if using). Toss to combine.
8. If using, stir the cornstarch slurry and add gradually, cooking 1 minute until sauce slightly thickens.
9. Taste and adjust: add black pepper, a splash more vinegar or 1 tsp low-sodium soy if needed.
10. Turn off heat, sprinkle with toasted sesame seeds and scallions. Serve with lemon or lime wedge.

Flavor Profile Explanation: