Orange Beef And Broccoli from Healthy Diabetic Recipes

Orange Beef And Broccoli Recipe

Recipe Ingredients:

1 lb lean boneless beef, 1" thick
1/2 cup orange juice
2 tsp reduced-sodium soy sauce
1 tsp sugar
3 tsp vegetable oil, divided
3/4 lb broccoli, coarsely chopped
1 cup diagonally-sliced carrots
1/2 cup thinly-sliced red bell pepper
1 green onion, diagonally sliced
3/4 cup cold water
2 tsp cornstarch
1 tbsp grated orange peel
6 oz uncooked yolk-free wide noodles

Recipe Instructions:

Slice beef across grain into 1/8-inch slices; place beef in non-metallic bowl. Add orange juice, soy sauce and sugar; toss to coat evenly. Let stand 30 minutes, or cover and refrigerate overnight.

Heat 2 teaspoons oil in large nonstick skillet or wok over medium-high heat until hot. Add broccoli, carrots, bell pepper and green onion; cook and stir 2 minutes. Remove vegetables to large bowl.

Drain beef; reserve marinade. Heat remaining 1 teaspoon oil in same skillet over medium-high heat until hot. Add beef to skillet; cook 1 to 2 minutes or until no longer pink. Add vegetables and reserved marinade to skillet; bring to a boil. Stir water into cornstarch until smooth; add to skillet. Cook until thickened, stirring constantly. Sprinkle with grated orange peel.

Cook noodles according to package directions, omitting salt; drain. Spoon beef mixture over noodles; serve immediately.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 3 1/2 Meat, 2 1/2 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 424; Calories from Fat 27%; Total Fat 13g; Saturated Fat 3g; Protein 35g; Carbohydrates 43g; Cholesterol 77mg; Sodium 169mg; Dietary Fiber 6g.

Comments: Broccoli is said to be one of the healthiest foods you can eat! It is loaded with antioxidants and cancer-fighting agents, such as vitamin C.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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