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Ginger Tofu, Braised Asparagus, Quick Vegetable Medley
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
15 min 10 min 232 7.9g 31% 5mg 14.1g 20.8g 6.7g 9.4g 346mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 2.9, Fruit: 0.0, Bread: 0.2, Lean meat: 0.0, Fat: 2.1, Sugar: 0.1, Very lean meat protein: 0.8
Ginger Tofu
Prep: 5 min, Cook: 5 min.
  • 2 tsp. peanut oil, or other oil
  • 1 lb. firm tofu, cut into 1/2 inch slices
  • 1 Tbs. fresh ginger, grated
  • 1/4 cup mirin, or sweet rice wine
  • 2 Tbs. light tamari or soy sauce

Heat oil in a heavy nonstick skillet over medium high heat. Sauté tofu 2 minutes per side, or until golden. Stir in remaining ingredients, cover pan and simmer another 2 minutes. Serve tofu with sauce.

Per serving: calories 117, fat 5.4g, 47% calories from fat, cholesterol 0mg, protein 8.1g, carbohydrates 5.7g, fiber 0.0g, sugar 1.9g, sodium 306mg, diet points 3.3.

The recommended wines are: Chablis, Chenin Blanc, or Chianti.

Braised Asparagus
Prep: 5 min, Cook: 5 min.
  • 2 tsp. unsalted butter
  • 1-1/2 lbs. asparagus, tough ends trimmed, cut into 3 inch pieces
  • 1/4 cup water

Melt butter in a heavy nonstick skillet over medium heat. Sauté asparagus 2-3 minutes until bright green. Add water and season with salt and pepper to taste. Simmer another 3-4 minutes, stirring occasionally, or until asparagus is tender and liquid has evaporated.

Per serving: calories 56, fat 2.3g, 30% calories from fat, cholesterol 5mg, protein 3.9g, carbohydrates 7.7g, fiber 3.6g, sugar 3.6g, sodium 4mg, diet points 1.1.

Quick Vegetable Medley
From The American Diabetes Association's Flavorful Seasons Cookbook
ADA Bookstore: 1-800-232-6733
Prep: 5 min, Cook: 10 min.
  • 1 lb. vegetable medley, (broccoli, carrots & cauliflower)
  • 2/3 cup white wine
  • 2 tsp. fresh dill, minced
  • 3/4 tsp. garlic, crushed
  • 2 tsp. fresh lemon juice
  • salt and pepper

Combine all ingredients in a saucepan and cook over medium high heat for 5-6 minutes. Remove the vegetables with a slotted spoon and keep warm. Bring the liquid remaining in the pot to a boil. Lower the heat and reduce by 1/3. Pour over the cooked vegetables and serve.

Per serving: calories 59, fat 0.3g, 6% calories from fat, cholesterol 0mg, protein 2.2g, carbohydrates 7.3g, fiber 3.1g, sugar 3.9g, sodium 36mg, diet points 1.1.