Sheet Pan Zucchini and Red Pepper "Stir-Fry"

Sheet Pan Zucchini and Red Pepper "Stir-Fry"
Source: The Clean & Simple Diabetes Cookbook. Recipe Credit: . Photo Credit: Renee Comet.
Summary

This recipe looks and tastes like a stir-fry, but it is roasted in the oven instead of cooking it on the stovetop. Just toss everything together, lay it out on a sheet pan, and let it bake! It's great as is, or you could add some additional flavors: Sprinkle with peanuts for crunch; drizzle with hot sauce for pow; add fresh cilantro for herbal flair.

Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

 

  • Prep time
    15 min
  • Cook time
    30 min
  • Servings
    4 Servings
  • Serving size
    1 1/2 cups
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 1/2 cups
  • Amount per serving Calories 180

  • Total Fat 11g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 350mg
  • Total Carbohydrate 10g
    • Dietary Fiber 3g
    • Total Sugars 6g
  • Protein 12g
  • Potassium 580mg
  • Phosphorus 210mg

Choices/Exchanges: 2 Nonstarchy vegetable, 1 Protein, 1 1/2 Fat

Ingredients

Ingredients

  • zucchini (cut into 1/2 thick rounds)
    2
  • toasted sesame oil
    1 1/2 tbsp
  • rice vinegar
    1 1/2 tbsp
  • lower sodium soy sauce
    2 tbsp plus 2 tsp
  • grated fresh ginger
    1 tbsp
  • extra-firm tofu
    1 (14-oz) package
  • red bell pepper (cut into 1-inch strips)
    2
Directions

Directions

  1. Preheat oven to 450°F. Line a large rimmed baking sheet with unbleached parchment paper.

  2. Roast until the tofu and vegetables are browned, about 30 minutes; no stirring needed. Serve.

  3. Pat or squeeze the tofu of excess liquid, if necessary. Cut the tofu into (3/4-inch) cubes.

  4. In a large bowl, whisk together the ginger, tamari, vinegar, and oil. Add the zucchini and bell pepper pieces to the sauce mixture; toss by hand to coat. Arrange the zucchinis and peppers in a single layer on the baking sheet (fill 2/3 of the sheet), letting excess sauce drip back into the bowl. Add the tofu to the bowl with the remaining sauce mixture; toss to coat. Arrange the tofu in a single layer on the baking sheet (fill the rest of the sheet). Drizzle tofu with any remaining sauce.

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