Blood Sugar Balancing Vegetable Stir-Fry

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Difficulty Level: Easy
Servings: 4

Description

This Blood Sugar Balancing Vegetable Stir-Fry is packed with fiber-rich vegetables, lean protein, and healthy fats to help stabilize blood sugar levels. The combination of low-glycemic ingredients ensures a steady release of energy while keeping you full and satisfied. Perfect for a quick weeknight dinner or meal prep!

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Ingredients

Stir-Fry Base

• 1 tbsp extra-virgin olive oil or coconut oil

• 1 tbsp minced garlic

• 1 tbsp minced ginger

• 1 small red onion, thinly sliced

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 2 cups broccoli florets

• 1 cup snap peas, trimmed

• 1 medium carrot, julienned

• 1 cup shiitake mushrooms, sliced

Protein (Choose One)

• 1 cup firm tofu, cubed (for vegans/vegetarians)

• 1 cup chicken breast, thinly sliced

• 1 cup shrimp, peeled & deveined

Sauce

• 2 tbsp low-sodium soy sauce (or tamari for gluten-free)

• 1 tbsp rice vinegar

• 1 tsp sesame oil

• 1 tsp sriracha (optional for heat)

• ½ tsp ground turmeric (anti-inflammatory)

• ½ tsp black pepper

• 1 tsp chia seeds (for added fiber)

Garnish

• 1 tbsp sesame seeds

• ¼ cup fresh cilantro, chopped

• 1 green onion, sliced

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Instructions

Step 1: Prepare Ingredients

• Chop all vegetables uniformly for even cooking.

• If using tofu, press it for 10 minutes to remove excess water, then cube.

• If using chicken or shrimp, season lightly with salt and pepper.

Step 2: Make the Sauce

In a small bowl, whisk together:

• Soy sauce

• Rice vinegar

• Sesame oil

• Sriracha (if using)

• Turmeric & black pepper

• Chia seeds

Set aside.

Step 3: Cook the Stir-Fry

1. Heat oil in a large wok or skillet over medium-high heat.

2. Sauté garlic & ginger for 30 seconds until fragrant.

3. Add onions, bell peppers, broccoli, snap peas, carrots, and mushrooms. Stir-fry for 4-5 minutes until slightly tender but still crisp.

4. Push veggies to one side, add protein (tofu, chicken, or shrimp) and cook until done:

   • Tofu: 3-4 minutes, golden brown

   • Chicken: 5-6 minutes, fully cooked

   • Shrimp: 2-3 minutes, pink and opaque

5. Pour sauce over the stir-fry, toss well, and cook for 1-2 more minutes.

Step 4: Garnish & Serve

• Sprinkle with sesame seeds, cilantro, and green onions.

• Serve warm over cauliflower rice or quinoa for extra fiber.

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Nutrition Facts (Per Serving)

Blood Sugar Benefits

✅ High fiber slows glucose absorption
✅ Low glycemic index vegetables
✅ Healthy fats & protein promote satiety
✅ Turmeric & chia seeds support insulin sensitivity

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Storage & Meal Prep Tips

• Refrigerate for up to 3 days in an airtight container.

• Reheat in a skillet with a splash of water to prevent drying.

• Freeze (without garnishes) for up to 1 month.

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Final Thoughts

This Blood Sugar Balancing Vegetable Stir-Fry is a delicious, nutrient-packed meal that supports stable energy levels and overall health. Quick to make and endlessly customizable, it’s a perfect addition to a diabetes-friendly or weight-management diet.