Beef And Vegetable Stir-Fry from Healthy Diabetic Recipes

Beef And Vegetable Stir-Fry Recipe

Recipe Ingredients:

1/2 cup fat-free reduced-sodium beef broth
3 tbsp reduced-sodium soy sauce
2 tsp cornstarch
1 tsp sugar
1/2 tsp ground ginger
1/2 tsp garlic powder
1/2 tsp dark sesame oil
1/4 tsp salt
1/4 tsp freshly-ground black pepper
1 tsp vegetable oil
1/2 lb beef flank steak, cut diagonally
into 1" slices
2 green bell peppers, thinly sliced
1 tomato, cut into wedges
8 green onions, cut 1" pieces
4 cups hot cooked white rice, (optional)

Recipe Instructions:

Blend beef broth, soy sauce, cornstarch, sugar, ginger, garlic powder, sesame oil, salt and black pepper in medium bowl.

Heat vegetable oil in wok or nonstick skillet over medium-high heat until hot. Add beef; stir-fry 3 minutes or until beef is browned. Add bell peppers, tomato and onions; stir-fry 2 minutes or until vegetables are crisp-tender.

Stir beef broth mixture; add to wok. Cook and stir 3 minutes or until sauce boils and thickens.

Serve beef mixture over hot cooked white rice, if desired.

This recipe yields 4 servings.

Exchanges Per Serving: 2 1/2 Starch, 2 Meat, 2 Vegetable.

Nutrition Facts: Calories 357; Calories from fat 15%; Total Fat 6g; Saturated Fat 2g; Protein 19g; Carbohydrates 54g; Cholesterol 23mg; Sodium 614mg; Dietary Fiber 2g.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

“This root [the potato], no matter how much you prepare it, is tasteless and floury. It cannot pass for an agreeable food, but it supplies a food sufficiently abundant and sufficiently healthy for men who ask only to sustain themselves. The potato is criticised with reason for being windy, but what matters windiness for the vigorous organisims of peasants and labourers?”

~ Denis Diderot (1713-1784) L'Encyclopedie (1751-1772)

 

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