Ingredients
Stir-fry
- 1½ lb boneless, skinless chicken breast, cut into bite-size pieces
- 5 cups broccoli florets
- 1 medium bell pepper, sliced
- 2 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1 tbsp olive or avocado oil
- 2 green onions, sliced
- 1 tsp sesame seeds, optional
Low-sugar sauce
- ¼ cup low-sodium soy sauce or coconut aminos
- 2 tbsp water
- 1 tbsp rice vinegar
- 1 tbsp natural peanut butter or almond butter
- 1 tsp toasted sesame oil
- ½ tsp cornstarch, optional for thickening
- ½ tsp black pepper
- Red pepper flakes, optional
Directions
- Make the sauce: Whisk soy sauce, water, vinegar, peanut butter, sesame oil, pepper, and optional cornstarch together.
- Cook the chicken: Heat oil in a large skillet or wok over medium-high heat. Add chicken and cook for about 5–7 minutes, stirring occasionally, until cooked through.
- Add vegetables: Add broccoli and bell pepper. Stir-fry for 4–5 minutes, until the vegetables are crisp-tender.
- Add garlic and ginger and cook for another 30–60 seconds.
- Pour in the sauce and toss everything together. Cook for 1–2 minutes, until the sauce coats the chicken and vegetables.
- Top with green onions and sesame seeds.
Diabetes-friendly serving
Serve ¼ of the stir-fry as a meal. For a higher-fiber meal, add a small portion of cauliflower rice or another non-starchy vegetable.
Why it works: It’s high in protein, rich in non-starchy vegetables, and contains very little added sugar. Using low-sodium soy sauce also helps keep the sodium lower.
Approximate per serving: 350–400 calories, 45–50 g protein, 12–15 g total carbohydrates, and 5–7 g fiber. Exact nutrition will vary with the chicken, sauce, and peanut butter used.
