Sautéed Mushroom & Broccoli Stir-Fry (Diabetic-Friendly)
Serves: 2
Net carbs: ~6–8 g per serving (depends on portions)
Ingredients
- 1 cup broccoli florets
- 1 cup mushrooms (button or cremini), sliced
- 1 tbsp olive oil or avocado oil
- 2 cloves garlic, minced
- 1 tsp low-sodium soy sauce or tamari
- ½ tsp black pepper
- Optional: pinch of red chili flakes or ginger
- Optional finish: squeeze of lemon or ½ tsp sesame oil
Instructions
- Prep broccoli: Lightly steam or blanch broccoli for 2–3 minutes until just tender; drain well.
- Sauté mushrooms: Heat oil in a pan over medium heat. Add mushrooms and cook 3–4 minutes until browned and moisture evaporates.
- Add garlic: Stir in garlic (and ginger if using) and cook 30 seconds—don’t burn it.
- Combine: Add broccoli, soy sauce, pepper, and chili flakes. Stir-fry 2–3 minutes.
- Finish: Add lemon juice or sesame oil if using. Serve hot.
Why it works for diabetes
- ✅ Low glycemic vegetables
- ✅ High fiber helps slow glucose spikes
- ✅ Healthy fats improve satiety
- ✅ No added sugar
Easy protein add-ins (optional)
- Tofu cubes
- Shrimp
- Chicken breast slices
(All keep it blood-sugar friendly)
