Basic Diabetic-Friendly Stir Fry

billggibson2

Not too long ago, I wanted to give a wedding gift to a friend's son of an "electric wok." So I went online and found one that looked interesting and ordered it. I figured that if it was a good buy, I would buy another one for my wedding gift. The new wok was perfect, and I gave my old wok to Good Will.

What I like about stir fries and my electric wok is that it is easy to prepare the ingredients. Basically everything gets chopped up into bite sized pieces ahead of time. The wok heats quickly and you begin dumping the ingredients in according to longer cooking times first. And after you're through, the wok cleans up easily.

Here is what my AI suggested as a basic stir-fry:

Ingredients:

Protein (choose one or mix):

• 4–6 oz chicken breast, shrimp, firm tofu, lean beef, or tempeh
• Optional: scrambled egg or egg white for texture

Vegetables (non-starchy, colorful):

• 1 cup broccoli florets
• 1/2 bell pepper (any color)
• 1/2 cup snap peas or snow peas
• 1/2 zucchini, sliced
• 1/4 onion, thinly sliced
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated

Healthy fat:

• 1 tbsp avocado oil, olive oil, or sesame oil (don’t overdo it)

Sauce (low-carb version):

• 1 tbsp low-sodium soy sauce or tamari
• 1 tsp rice vinegar or lime juice
• 1/2 tsp sesame oil (for flavor)
• Optional: 1/2 tsp monk fruit sweetener or erythritol
• Optional: 1/2 tsp chili flakes or sriracha (sugar-free)

Optional base (in place of rice):

• 1 cup cauliflower rice or spiralized zucchini (zoodles)

👨‍🍳 Instructions:

1. Prep your ingredients: Slice everything before starting—the cooking process is fast.
2. Cook protein in a large skillet or wok over medium-high heat with a little oil. Remove and set aside when done.
3. Stir-fry vegetables in the same pan until tender-crisp (3–5 min). Add garlic and ginger last 30 seconds.
4. Return protein to pan. Add sauce ingredients and toss everything together. Cook 1–2 minutes until warmed through.
5. Serve over cauliflower rice or on its own.

✅ Diabetes-Friendly Tips:

• Skip sugary bottled sauces (like teriyaki or hoisin unless they’re sugar-free).
• Watch starches: Avoid corn, carrots (in large amounts), and limit onions.
• Portion control: A good rule is 1/2 veggies, 1/4 protein, 1/4 optional low-carb base.
• Pair with fiber to reduce blood sugar spikes.

I was looking for a new flavor to add to my stir-fries and found "Spicy Chili Crisp" by Lao Gan Ma for a little under $5 a jar at Walmart. This spicy red oil has an addictive flavor. You could also add this oil to some steamed cabbage or steamed cauliflower (and maybe some Toasted Sesame Oil - the flavor of fried rice). Use sparingly as it has a high calorie count.