Szechwan Beef Lo Mein from Healthy Diabetic Recipes

Szechwan Beef Lo Mein Recipe

Recipe Ingredients:

1 lb well-trimmed boneless
beef top sirloin steak, 1" thick
4 garlic cloves, minced
2 tsp minced fresh ginger
3/4 tsp red pepper flakes, divided
1 tbsp vegetable oil
1 can vegetable broth - (14 oz)
1 cup water
2 tbsp reduced-sodium soy sauce
1 package frozen mixed vegetables for stir-fry, (8 oz)
1 package refrigerated angel hair pasta - (9 oz)
1/4 cup chopped fresh cilantro, (optional)

Recipe Instructions:

Cut steak crosswise into 1/8-inch strips; cut strips into 1 1/2-inch pieces. Toss steak with garlic, ginger and 1/2 teaspoon red pepper flakes.

Heat oil in large nonstick skillet over medium-high heat. Add half of steak to skillet; cook and stir 3 minutes or until meat is barely pink in center. Remove from skillet; set aside. Repeat with remaining steak.

Add vegetable broth, water, soy sauce and remaining 1/4 teaspoon red pepper flakes to skillet; bring to a boil over high heat. Add vegetables; return to a boil. Reduce heat to low; simmer, covered, 3 minutes or until vegetables are crisp-tender.

Uncover; stir in pasta. Return to a boil over high heat. Reduce heat to medium; simmer, uncovered, 2 minutes, separating pasta with two forks.

Return steak and any accumulated juices to skillet; simmer 1 minute or until pasta is tender and steak is hot. Sprinkle with cilantro, if desired.

This recipe yields 4 servings.

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

Nutrition Facts: Calories 408; Calories from Fat 25%; Total Fat 11g; Saturated Fat 3g; Protein 32g; Carbohydrates 44g; Cholesterol 137mg; Sodium 386mg; Dietary Fiber 2g.

Comments: Serve this spicy Asian one-dish meal with a chilled cucumber salad and fresh pineapple spears. Partially freezing the steak makes it easier to cut into strips.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-25-2002 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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