Garlic-Chili Tofu & Veggie Stir Fry

 

Garlic-Chili Tofu & Veggie Stir Fry
with Chestnut Mushrooms, Eggplant, and Red Bell Pepper

Servings: 1 hearty portion
Diabetic-friendly, high in fiber and flavor

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Ingredients

• ½ block firm tofu, cubed (no need to press)

• 1 cup diced eggplant (skin on)

• ½ red bell pepper, sliced

• ½ cup chopped chestnut mushrooms

• 1 tsp red pepper flakes

• 2 tbsp olive oil

• 2 cloves garlic (1 microplaned into oil, 1 minced for cooking)

• Salt and pepper to taste

• Optional: fresh basil or green onion for garnish

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Instructions

1. Infuse the oil (advance prep):
   At least 2 hours before cooking, combine red pepper flakes and 1 clove of garlic (grated) in 2 tbsp olive oil. Let it sit at room temp to infuse.

2. Air fry the tofu:
   Lightly spritz tofu cubes with oil and air fry at 400°F for 10–12 minutes, shaking halfway through, until golden and slightly crisp.

3. Prep the vegetables:
   While tofu cooks, dice the eggplant, slice the bell pepper, and chop the mushrooms.

4. Cook the stir-fry:
   In a nonstick pan or skillet, add 1 tbsp of the infused oil and sauté the remaining garlic clove (minced) for 30 seconds.
   Add eggplant and mushrooms and cook until the eggplant starts to soften (about 5–6 minutes).
   Add bell pepper and cooked tofu, then drizzle in the rest of the chili oil. Stir well.

5. Finish and serve:
   Season to taste with salt and pepper. Garnish with chopped green onion or basil if desired. Serve hot.

Estimated Nutrition per Serving:

Nutrient	Amount
Calories	~430 kcal
Protein	~20g
Fat	~34g
– Saturated Fat	~4.5g
Carbohydrates	~15g
– Fiber	~5g
– Sugars	~5g
Net Carbs	~10g
Sodium	~30mg (plus salt added to taste)
Calcium	~350mg
Iron	~4.5mg