Peanut-Broccoli Stir-fry Recipe | MyRecipes - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 (16-oz.) package firm tofu
- 2 cups uncooked brown rice
- 1/2 teaspoon salt
- 1 1/2 cups vegetable broth
- 1 tablespoon light brown sugar
- 2 tablespoons fresh lime juice
- 2 tablespoons sweet chili sauce
- 2 tablespoons creamy peanut butter
- 1 tablespoon lite soy sauce
- 1 teaspoon grated fresh ginger
- 3/4 teaspoon cornstarch
- 1 tablespoon peanut or vegetable oil
- 1 teaspoon dark sesame oil
- 2 cups fresh broccoli florets
- 1 cup carrot sticks
- 2 tablespoons chopped peanuts
- Garnish: lime wedges
Instructions
- Place tofu between 2 flat plates. Weight the top with a heavy can. (Sides of tofu should be bulging slightly but not cracking.) Let stand 45 minutes; discard liquid. Cut tofu into 1/2-inch cubes.
- Prepare rice according to package directions, adding 1/2 tsp. salt.
- Meanwhile, combine vegetable broth and next 7 ingredients in a medium bowl, stirring well. Add tofu, and toss to coat. Let stand 10 minutes. Remove tofu from marinade, reserving marinade.
- Heat oils in a nonstick skillet or wok over high heat 1 minute. Add tofu, and stir-fry 4 to 5 minutes or until browned. Remove tofu. Add broccoli and carrot sticks; stir-fry 2 minutes. Add reserved marinade, and bring to a boil. Cook, stirring constantly, 2 minutes or until thickened; stir in cooked tofu. Serve over hot cooked rice. Sprinkle with chopped peanuts. Garnish, if desired.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Broccoli, Brown Rice, Nuts.
Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS? Low Glycemic Index (GI) Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insul...
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