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Dinner: Sesame Ginger Tofu and Vegetable Stir-Fry
Grocery list: Firm tofu, sesame oil, mixed vegetables, garlic, ginger, low-sodium soy sauce, rice vinegar, cornstarch, water, sesame seeds. This recipe has a low GI due to the high fiber content in the vegetables and protein in the tofu.
This Sesame Ginger Tofu and Vegetable Stir-Fry is a PCOS-friendly recipe that is easy to prepare and packed with nutrients beneficial for managing PCOS symptoms. The tofu provides a good source of protein, which can help regulate blood sugar levels, while the vegetables offer a high fiber content to support digestion and further stabilize blood sugar. The sesame seeds add a dose of healthy fats, important for hormone balance. The recipe is also low in GI, making it a good choice for those with PCOS.
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
This recipe includes superfoods such as:
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14 oz (400g) firm tofu, 1 tbsp (15ml) sesame oil, 2 cups (300g) mixed vegetables (broccoli, bell peppers, carrots), 2 cloves garlic, 1 inch (2.5cm) fresh ginger, 2 tbsp (30ml) low-sodium soy sauce, 1 tbsp (15ml) rice vinegar, 1 tsp (5g) cornstarch, 1 tbsp (15ml) water, 1 tbsp (10g) sesame seeds
Instructions
1. Press tofu to remove excess water and cut into cubes. 2. Heat sesame oil in a pan over medium heat. 3. Add tofu and cook until golden brown. 4. Remove tofu and set aside. 5. In the same pan, add mixed vegetables, minced garlic, and grated ginger. Cook until vegetables are tender. 6. In a small bowl, mix soy sauce, rice vinegar, cornstarch, and water. 7. Pour the sauce over the vegetables and add the tofu back into the pan. 8. Stir until everything is well coated with the sauce. 9. Sprinkle with sesame seeds before serving.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 15 g | ||
| Carbohydrate 30 g | ||
| Protein 20 g | ||
| Omega 3 1.00 g | ||
| Chromium 2.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 3 mg | ||
| Calcium 350 mg | ||
| Monounsaturated Fat 5 g | ||
| Polyunsaturated Fat 3 g | ||
| Saturated Fat 2 g | ||
| Sodium 500 mg | ||
| Sugar 5 g | ||
| Potassium 500 mg | ||
| Vitamin A 1000 mcg | ||
| Vitamin C 60 mg | ||
| Fiber 8 g | ||
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