Broccoli, Carrot, and Mushroom Stir-Fry

🥦 Broccoli, Carrot & Mushroom Stir-Fry — Diabetes-Friendly

A quick, flavorful vegetable side dish that’s low in added sugar and rich in fiber.

Serves: 4
Prep: 10 minutes
Cook: 10–12 minutes

Ingredients

• 3 cups broccoli florets
• 1½ cups sliced mushrooms
• 1 cup carrots, thinly sliced
• ½ small onion, sliced
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1½ tbsp olive oil or avocado oil

Stir-Fry Sauce

• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tsp toasted sesame oil
• ½ tsp monk-fruit sweetener or another no-sugar sweetener, optional
• 2 tbsp water
• ½ tsp cornstarch, optional, for a slightly thicker sauce
• ¼ tsp red pepper flakes, optional

Directions

1. Make the sauce: Whisk all sauce ingredients together in a small bowl.
2. Heat the oil: Heat a large skillet or wok over medium-high heat. Add broccoli and carrots and stir-fry for 3–4 minutes.
3. Add mushrooms and onion. Cook another 3–4 minutes, stirring frequently.
4. Add garlic and ginger and cook for 30–60 seconds, until fragrant.
5. Pour in the sauce and toss everything together. Cook for 2–3 minutes, until the vegetables are crisp-tender and the sauce lightly coats them.
6. Remove from heat and serve immediately.

🍗 Make it a complete diabetes-friendly meal

For more protein, add one of these:

• 1–1½ cups cooked chicken breast
• 1 lb shrimp
• 14 oz extra-firm tofu
• 1 lb lean beef strips

Serve over a small portion of brown rice, quinoa, or cauliflower rice if desired.

Nutrition-friendly tips

• Keep the carrots moderate and load up on broccoli and mushrooms.
• Choose low-sodium soy sauce and avoid bottled stir-fry sauces, which can contain significant added sugar.
• You can skip the sweetener entirely—the dish is still delicious.
• For a lower-carb meal, serve over cauliflower rice.

Approximate vegetables + sauce: ~12–15 g total carbohydrate per serving, depending on the exact vegetables and sauce used.