Help your blood sugar with this delicious stir-fry

This colourful stir-fry celebrates spring with seasonal asparagus and sweet onions. It's a protein-rich vegetarian dish, thanks to the tofu. And with its zesty sauce, it will appeal even to resolute meat lovers.

• 1 pkg (400 to 425 g/14 to 16 oz) extra-firm water-packed tofu, drained
• 125 ml (1/2 c) orange juice
• 30 ml (2 tbsp) reduced-sodium soy sauce
• 15 ml (1 tbsp) oyster sauce
• 15 ml (1 tbsp) medium-dry sherry, rice wine or non-alcoholic white wine
• 7 ml (1 1/2 tsp) chili-garlic sauce
• 5 ml (1 tsp) sugar
• 7 ml (1 1/2 tsp) cornstarch
• 15 ml (1 tbsp) vegetable oil, divided
• 15 ml (1 tbsp) grated fresh ginger
• 10 ml (2 tsp) freshly grated orange zest
• 3 garlic cloves, minced
• 150 g (1 c) thinly sliced sweet onion, such as Vidalia or Walla Walla
• 450 g (1 lb) asparagus, stem ends snapped off, cut into 3 cm (1 1/4 in) lengths
• 00 g (1 c) baby carrots, quartered lengthwise
• 50 ml (1/4 c) water

Ingredient note: Oyster sauce (which is not made from oysters) and chili-garlic sauce can be found in the Asian foods section of large supermarkets.

Preparation time: 25 minutes. Marinating time: 10 minutes. Cooking time: 10 minutes. Serves 4.

1. Pat the tofu dry and cut into two centimetre (3/4 inch) pieces. Whisk the orange juice, soy sauce, oyster sauce, sherry (or wine), chili-garlic sauce and sugar in a medium bowl. Add the tofu and toss gently to coat.
2. Marinate for about 10 minutes, turning from time to time, while you prepare the vegetables.
3. When you are ready to cook, drain the tofu, reserving the marinade in a medium bowl. Add the cornstarch to the reserved marinade and whisk until smooth. Reserve for the sauce.
4. Heat 10 millilitres (two teaspoons) of the oil in nonstick skillet or stir-fry pan over high heat. Add the tofu and cook, turning from time to time, until browned and crusty, three to five minutes. Transfer to a plate.
5. Add the remaining five millilitres (one teaspoon) oil to the skillet. Add the ginger, orange zest and garlic. Stir-fry until fragrant, 10 to 20 seconds.
6. Add the onion and stir-fry for one minute. Add the asparagus and carrots. Stir-fry for 30 seconds.
7. Add the water, cover and cook just until vegetables are crisp-tender, about two minutes. Push vegetables to the outside perimeter of the skillet. Stir the reserved sauce and add it to the centre of the skillet.
8. Cook, stirring the sauce, until it becomes glossy and thickens, about one minute. Stir the vegetables into the sauce and return the tofu to the skillet. Stir to coat.

Per serving:

• 263 calories
• 19 g protein
• 23 g carbohydrates
• 6 g fibre
• 12 g total fat
• 2 g saturated fat
• 0 mg cholesterol
• 454 mg sodium

• Try using snow peas instead of asparagus and red pepper rather than carrots.
• Substitute sliced boneless chicken breast for the tofu, if you like. Just be sure that it's cooked through when you brown it in step 2.

Stir fry is a quick and easy meal that's loaded with flavour and healthy ingredients. Think of this as a template. If you have other blood-sugar-friendly ingredients you'd like to add, it could make for a tasty signature dish.