Diabetic Favorites: Vegetarian Stir Fry, a Versatile Staple

As the primary cook in a family including a diabetic, I put a lot of thought into what I feed my family. I need to be careful to meet everyone’s needs for nutritious, tasty, and filling food while still keeping meals low carb. To facilitate this, I try to use main dishes that are vegetable based. Vegetarian Stir Fry is one of our favorites.

To make a basic Asian flavored stir fry start by heating two tablespoons of vegetable oil in a heavy sauté pan over medium high heat. I prefer to use a nonstick pan for this so that I can keep the oil to a minimum. When the oil is hot, add a chopped onion and a tablespoon of chopped garlic and sauté stirring continuously until the onion just starts to soften, just a couple of minutes. Add one can of sliced water chestnuts, drained; one 20 ounce bag of frozen whole green beans; one sliced carrot; two chopped bell peppers (I prefer red); and one 10 ounce package of white mushrooms, sliced.

Cook, stirring frequently, until the beans are heated through which should take about 10 minutes. Add one teaspoon of ground ginger, one teaspoon of salt, ½ teaspoon of crushed red pepper, ¼ cup of soy sauce, and ¼ cup of rice wine vinegar. Continue cooking for a couple more minutes, until the vegetables have reached your desired tenderness. If you like bean sprouts, you can add a couple of handfuls when you add the seasonings at the end. Serve this over a little brown rice, and you have an excellent dinner.

With a couple of simple changes, this can be turned into an Italian stir fry. Just substitute a 20 ounce package of Italian style mixed vegetables for the green beans, leave out the water chestnuts, and instead of the Asian seasonings, add one teaspoon each of oregano and basil, and ½ cup of Italian salad dressing. Serve over whole wheat spaghetti with a sprinkle of freshly grated parmesan for a wonderful Italian flavor.

My family loves broccoli and one of our favorite variations is simply fresh broccoli, mushrooms, and red peppers with balsamic vinegar. Try experimenting with the oils you use. Walnut oil adds a wonderful nutty flavor and lots of omega 3 fatty acids. Extra virgin olive oil is a heart healthy and flavorful choice. To add additional protein, consider adding some diced tofu or a little thinly sliced meat. Chicken, beef, and pork all work for meat lovers. A handful of cashews, walnuts, or pecans is another option. The versatility of this dish makes it easy to throw together with whatever you have on hand, and it is so quick and easy that dinner is on the table in no time at all!

If you or a family member has diabetes, or if you are on a low carb diet for other reasons, try one of these delicious stir fries! You are sure to find a combination you and your family will love.