Crispy pan-seared tofu marinated in tamari, sesame oil, and ginger, tossed with broccoli, snap peas, bell pepper, and carrot in a sizzling wok. A quick, colorful, and satisfying dinner that keeps blood sugar steady.
Press the tofu for at least 10 minutes using a clean towel and a heavy weight to remove excess moisture. Cut into 2 cm cubes.
Whisk together the tamari, sesame oil, rice vinegar, grated ginger, and minced garlic in a bowl. Add the tofu cubes and marinate for at least 15 minutes.
Heat the neutral oil in a wok or large wide pan over high heat. Lift the tofu from the marinade (reserve the marinade) and sear for 4–5 minutes, turning once, until golden on the outside. Remove and set aside.
In the same hot wok, stir-fry the carrot and broccoli for 2 minutes. Add the snap peas and bell pepper and cook for another 2 minutes, keeping the vegetables crisp-tender.
Return the tofu to the wok. Pour in the reserved marinade and add 2–3 tbsp of water to deglaze. Toss everything together over high heat for 1 minute.
Divide into bowls and garnish with sesame seeds and fresh cilantro or sliced green onion. Serve immediately.
Carbs come mainly from the low-GI vegetables — the tofu itself contributes almost none. The high fiber content slows glucose absorption for a gentle rise. Use your usual dosing method agreed with your care team to dose for the meal, and log it in your journal to track your personal response.
