Colorful Beef Stir-Fry

From Cooking for 2









"This recipe might be similar to a beef stir-fry you've had before,

but I really like the easy sesame-ginger marinade and the vibrant mix

of vegetables," writes Deb Blendermann from Boulder, Colorado.





INGREDIENTS



1/4 cup reduced-sodium soy sauce



1 tablespoon honey



2 teaspoons sesame oil



3 garlic cloves, minced



1/8 teaspoon ground ginger



1/2 pound boneless beef sirloin steak, thinly sliced



4-1/2 teaspoons cornstarch



1/2 cup reduced-sodium beef broth



1-1/2 teaspoons canola oil



1 small green pepper, cut into chunks



1 small onion, cut into chunks



1 medium carrot, julienned



1/4 cup sliced celery



1 small zucchini, julienned



1/2 cup fresh snow peas



1/2 cup canned bean sprouts, rinsed and drained



Hot cooked rice or linguine, optional



SERVINGS 4



CATEGORY Lower Fat



METHOD Stir-Fry



PREP 35 min.



COOK 15 min.



TOTAL 50 min.







DIRECTIONS



In a small bowl, combine the first five ingredients. Place beef in a

large resealable plastic bag; add half of the marinade. Seal bag and

turn to coat; refrigerate for at least 2 hours. Cover and refrigerate

remaining marinade.

In a small bowl, combine cornstarch and broth until smooth. Stir

in reserved marinade; set aside. Drain and discard marinade from

beef. In a large nonstick skillet or wok coated with nonstick cooking

spray, cook beef in 1 teaspoon oil until no longer pink; drain.

Remove and keep warm.

In the same pan, stir-fry green pepper and onion in remaining oil

for 2 minutes. Add carrot and celery; stir-fry for 2-3 minutes. Add

zucchini and snow peas; stir-fry for 1 minute. Add bean sprouts; cook

1 minute longer.

Stir broth mixture and stir into vegetable mixture. Bring to a

boil; cook and stir for 1-2 minutes or until thickened. Return beef

to the pan; heat through. Serve over rice or linguine if desired.

Yield: 4 cups.



NUTRITIONAL INFO



Nutrition Facts: 1 cup (calculated without rice) equals 318 calories,

8 g fat (2 g saturated fat), 43 mg cholesterol, 542 mg sodium, 41 g

carbohydrate, 4 g fiber, 21 g protein.

 

Diabetic Exchanges: 3 vegetable, 2 lean meat.

Ginger Beef Stir-fry

From Light & Tasty









Ginger and red pepper flakes brings a little zip to this beef-and-

veggie stovetop supper stirred up by our Test Kitchen staff.





INGREDIENTS



2 teaspoons sugar



1/2 teaspoon each cornstarch and ground ginger



1/4 teaspoon pepper



1/4 teaspoon crushed red pepper flakes



2 tablespoons sherry or beef broth



2 tablespoons reduced-sodium soy sauce



1 tablespoons barbecue sauce



1 teaspoon sesame oil



1-1/2 cups julienned carrots



1/2 cup sliced onion



2 teaspoons canola oil



12 ounces boneless beef top round steak, cut into thin strips



2 garlic cloves, minced



1/4 cup sliced green onion



Hot cooked rice, optional



SERVINGS 3



CATEGORY Main Dish



METHOD Stir-Fry



PREP 10 min.



COOK 10 min.



TOTAL 20 min.







DIRECTIONS



In a bowl, combine the sugar, cornstarch, ginger, pepper and red

pepper flakes. Stir in the sherry or broth, soy sauce, barbecue sauce

and sesame oil; set aside. In a large nonstick skillet or wok, stir-

fry carrots and onion in hot canola oil until crisp-tender; remove

and set aside. In the same pan, stir-fry beef and garlic until meat

is no longer pink. Stir sauce mixture; stir into pan. Add carrot

mixture. Bring to a boil; cook and stir for 2 minutes or until

thickened. Garnish with green onions. Serve over rice if desired.

Yield: 3 servings.



NUTRITIONAL INFO



Nutritional Analysis: One serving (1 cup) equals 254 calories, 8 g

fat (2 g saturated fat), 64 mg cholesterol, 502 mg sodium, 14 g

carbohydrate, 3 g fiber, 27 g protein.

 

Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch.

Asian Ginger Beef

 

A rich flavored classic marinade...fire up the grill or stir fry and go for it!



INGREDIENTS:

1 1/2 tbsp ginger root*, grated

1 tsp sesame oil*

1 tsp garlic*, grated

2 tbsp Worcestershire sauce*

2 New York Strip Steaks (thinly sliced/striped)



METHODS:

Thinly slice or strips 2 boneless New York Strip Steaks.

Grate ginger and place into glass baking dish,

along with other marinade ingredients,

and mix well with metal spoon

(as wooden utensils will absorb and retain the flavors).

Add the sliced beef and mix until all pieces are saturated with marinade.

Cover glass dish and marinade beef for 45 minutes.

Grill or stir fry until desired tenderness, and enjoy.

Serve: 4-6 with green salad or any vegetables.
<WBR>



Another way:

Create kabobs by alternating the ginger beef strips on a skewer

with pineapple, sweet onions, cherry tomatoes and red pepper strips,

and grill to perfection.



Nutrition Information:

180 Calories,

7g Fat (37.8% calories from fat),

24g Protein,

2g Carbohydrate, trace Dietary Fiber,

65mg Cholesterol,

139mg Sodium.

Exchanges: 0 Grain(Starch)<WBR>, 0 Vegetable, 0 Fat, 0 Other Carbohydrates.



*Notes:

Vital Choice organic ginger roots

Eden organic extra virgin sesame oil

Earthbound Farm organic garlic

Annie's organic Worcestershire sauce

Organic Valley organic boneless New York strip steaks

OYSTER STIR-FRY

Yield: 4 servings
Source: "The New Family Cookbook for People With Diabetes"
 
INGREDIENTS

- 1 pint shucked oysters, drained and patted dry
- 1 tablespoon plus 1 teaspoon light soy sauce
- 1 tablespoon dry sherry
- 2 teaspoons cornstarch
- 1 teaspoon chopped fresh gingerroot
- 1 green onion with green top, sliced
- 1 teaspoon dark-roasted sesame oil
- 1 tablespoon canola or corn oil
- 1 small red bell pepper, cored, seeded, and cubed

Lemon Sauce Ingredients:
- 2 teaspoons cornstarch
- 3 tablespoons fresh lemon juice
- 1/4 cup Homemade Chicken Broth
or canned reduced-sodium chicken broth
- 1 tablespoon grated lemon zest
- 1 tablespoon honey
- 1/4 teaspoon crushed red pepper flakes

- 8 ounces bok choy, cut into large bite-size pieces

DIRECTIONS

In a medium bowl, combine the oysters with the soy sauce,
sherry, cornstarch, gingerroot, green onion, and sesame oil.

Prepare a large skillet with nonstick pan spray. Heat the
canola oil over medium-high heat. Add the oyster mixture
and stir-fry for 3 minutes, or until the oysters are just
cooked and their edges curl. Remove the oysters with a
slotted spoon and set aside in a small bowl. Add the red
pepper to the skillet; stir-fry for 1 minute. Add to the oysters.

For the sauce, combine the cornstarch, lemon juice, and chicken
broth in a small saucepan. Heat over medium heat until thickened,
whisking often. Stir in the lemon zest, honey, and red pepper
flakes. Allow to cool if to be served at room temperature.

At serving time, line a serving bowl with bok choy. Pour
the oyster mixture over the bok choy; top with the lemon
sauce. Serve warm or cooled to room temperature.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 177, Fat: 8 g, Cholesterol: 62 mg, Sodium: 468 mg,
Carbohydrate: 17 g, Dietary Fiber: 1 g, Sugars: 11 g, Protein: 10 g
Diabetic Exchanges: 1 Starch, 1 Lean Meat, 1 Fat

CHICKEN AND BROCCOLI STIR-FRY

Yield: 4 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
 
INGREDIENTS

- 2 teaspoons olive or canola oil
- 4 (3 ounces) boneless, skinless chicken breast,
halves, cut into thin strips
- 2 cloves garlic, minced
- 3 cups chopped broccoli florets
- 1 medium red bell pepper, cored, seeded
and cut into 2-1/2 inch pieces
- 2 teaspoons cornstarch
- 1/2 teaspoon ground ginger
- 1/2 cup low-salt chicken broth
- 3 tablespoons Lea & Perrins White Wine Worcestershire Sauce

DIRECTIONS

Heat oil in a large skillet over medium heat. Add chicken
and garlic. Cook, stirring, for 3 to 5 minutes or until
chicken is no longer pink. Reduce heat. Remove chicken
to a plate and cover to keep warm.

Add broccoli and bell pepper to the same skillet; cover and
cook for 3 to 5 minutes or until vegetables are crisp-tender.

Meanwhile, in a small bowl, combine cornstarch, ginger,
chicken broth, and Worcestershire sauce, and blend well.
Return chicken to skillet. Add cornstarch mixture. Bring
to a boil, stirring constantly, about 5 minutes, until
bubbly and thickened.

Nutritional Information Per Serving (1 cup):
Glycemic Index: (not significant), Glycemic Load: (not significant),
Calories: 189, Protein: 29 g, Carbohydrate: 5 g, Dietary Fiber: 2 g,
Fat: 4 g, Cholesterol: 68 mg, Sodium: 210 mg
Diabetic Exchanges: 4 Lean Meat, 1 Fat

CHINESE STIR-FRIED CHERRY
TOMATOES AND CARROTS WITH SHRIMP

Yield: 4 servings
Serving size: 3 ounces shrimp, 1/2 cup vegetables, 1/2 cup rice
Source: "Express Lane Diabetic Cooking"
 
INGREDIENTS

- 2 teaspoons canola oil
- 1 teaspoon sesame oil
- 1 teaspoon minced ginger
- 1 teaspoon minced garlic
- 2 tablespoons sliced green onions
- 3 cups halved cherry tomatoes
- 1-1/2 cups sliced or shredded carrots
- 1 tablespoon lite soy sauce
- 2 teaspoons rice vinegar
- 1 pound cooked medium shrimp, peeled and deveined
- 2 cups cooked brown rice, hot

DIRECTIONS

In a wok over high heat, heat the two oils. Reduce heat to
medium-high. Add ginger, garlic, and green onions and stir-fry
30 seconds. Add cherry tomatoes and stir-fry 2 minutes.
Add carrots and stir-fry 2 minutes.

Add soy sauce and rice vinegar and stir-fry 1 minute. Add shrimp
and stir-fry 1 minute. Serve tomato-shrimp mixture over brown rice.

Nutritional Information Per Serving:
Calories: 305, Fat: 6 g, Cholesterol: 220 mg, Sodium: 437 mg,
Carbohydrate: 35 g, Dietary Fiber: 5 g, Sugars: 8 g, Protein: 28 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 3 Very Lean Meat, 1/2 Monounsaturated Fat

SUGAR SNAP PEA STIR-FRY WITH CHICKEN

Yield: 4 servings
Serving Size: 3-4 ounces chicken, 3/4 cup vegetables
Source: "Express Lane Diabetic Cooking"
 
INGREDIENTS

- 1 (1 pound) bag sugar snap pea stir-fry mix
- 1 tablespoon sesame oil
- 1 pound boneless, skinless chicken breasts,
cut into 2-inch strips
- 1-1/2 cups shredded cabbage
- 1 (8 ounce) can sliced water chestnuts, drained
- 1 cup lite teriyaki sauce, divided
- 2 tablespoons sesame seeds, toasted

DIRECTIONS

Heat the sesame oil in a wok over medium-high heat. Add the
chicken and cabbage. Cook for 3-5 minutes, stirring constantly.

Add the water chestnuts, vegetables, and 1 tablespoon
of teriyaki sauce. Cover and cook for 5-7 minutes.

Uncover, add remaining teriyaki sauce, and heat through.
Sprinkle sesame seeds on top before serving.

Nutritional Information Per Serving:
Calories: 327, Fat: 9 g, Cholesterol: 68 mg, Sodium: 1378 mg,
Carbohydrate: 26 g, Dietary Fiber: 4 g, Sugars: 19 g, Protein: 32 g
Diabetic Exchanges: 2 Carbohydrate, 4 Very Lean Meat, 1/2 Fat

Lamb Stir Fry



(makes 4 servings)



1 pound (450 g) sirloin of lamb, fat removed, thinly sliced



Marinade:



2 tablespoons (30 ml) fresh lemon juice

1 tablespoon (15 ml) finely minced fresh ginger

2 garlic cloves, minced

2 tablespoons (30 ml) low-sodium soy sauce

1 large egg white

2 tablespoons (30 ml) cornstarch

1/8 to 1/4 teaspoon (1.25 to 2.5 ml) crushed red pepper flakes (optional)

2 cups (370 g) instant rice, cooked in an equal amount of water

according to package directions

vegetable oil cooking spray

1 garlic clove minced

2 scallions, white part and 3 inches (7.5 cm) green, thinly sliced

4 ounces (120 g) sliced mushrooms

6 ounces (180 g) snow peas, strings removed

2 tablespoons (30 ml) dry sherry or Chinese cooking wine

1/2 cup (118 ml) low-sodium canned beef broth, fat removed

6 ounces (180 g) mung bean sprouts

1/4 teaspoon (1.25 ml) sesame oil

Sprigs of fresh cilantro, chopped



1.. Place the lamb in a shallow dish. In a small measuring cup, combine

the marinade ingredients, whisking until well combined. Pour over lamb,

stir, and set aside while you prepare the vegetables and remaining

ingredients.

2.. Prepare the rice and set aside. Keep warm.

3.. Spray a large nonstick skillet or wok with the cooking spray; place

over high heat until pan sizzles when tested with a few drops of water. Add

the garlic, scallions, and the lamb with marinade. Stir-fry for 2 minutes

until lamb is browned.

4.. Add the mushrooms and snow peas. Stir-fry for 1 minute. Add the sherry

and beef broth; stir until sauce thickens.

5.. Just before serving, stir in the bean sprouts and sesame oil. Stir-fry

for 1 minute.

6.. Divide the rice between 4 plates (we like to use large shallow soup or

pasta bowls) and top with 1/4 of the lamb-vegetable mix. Garnish with

chopped cilantro. Serve immediately.



Per serving: 412 calories (14% calories from fat), 32 g protein, 7 g

total fat (2,8 g saturated fat), 53 g carbohydrate, 3 g dietary fiber, 75 mg

cholesterol, 406 mg sodium



Exchanges: 3 lean meat, 3 carbohydrate (3 bread/starch), 1 vegetable

Pineapple Chicken Stir-fry



1/4 cup soy sauce

1 pound boneless skinless chicken breasts cut into strips

2 tablespoon sugar

2 tablespoon vegetable oil

1 tablespoon vinegar

1 16 ounce frozen stir-fry vegetables

1 tablespoon ketchup

1 8 ounce can unsweetened pineapple chunks drained

1/2 teaspoon ground ginger

hot cooked rice

2 garlic cloves minced



In a small bowl, combine the first six ingredients; set aside. In a

large skillet or wok, stir-fry chicken in oil for 5-6 minutes or

until juices run clear. Add the vegetables; stir-fry for 3-4 minutes

or until crisp-tender. Stir in pineapple and reserved soy sauce

mixture; heat through. Serve over rice.



Yield: 6 servings.



Nutritional Analysis: One serving (prepared with light soy sauce;

calculated without rice) equals 232 calories, 877 mg sodium, 44 mg

cholesterol, 21 gm carbohydrate, 21 gm protein, 7 gm fat, 1 gm fiber.



Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.



Source: "Quick Cooking, July/August 2000"

STIR-FRIED ZUCCHINI

Makes: About 3 cups (4 Servings)
Source: The New Family Cookbook for People with Diabetes
 
INGREDIENTS

- 1 tablespoon canola or corn oil
- 1 pound zucchini, cut into 1-1/2 to 2-inch strips
- 1 medium sweet onion, peeled and cut in thin wedges
- 1/2 teaspoon grated fresh gingerroot
- 1 tablespoon sesame seeds
- 1 tablespoon light soy sauce
- 1-1/2 teaspoons dark-roasted sesame oil

DIRECTIONS

Heat the canola or corn oil in a large non-stick skillet
over medium heat. Add the zucchini, onion, and gingerroot.
Stir-fry about 5 to 8 minutes. Sprinkle with sesame seeds,
soy sauce, and sesame oil. Toss to blend.

Nutritional Information Per Serving: (About 3/4 cup)
Calories: 90, Fat: 6 g, Cholesterol: 0 mg, Sodium: 155 mg,
Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 5 g, Protein: 2 g
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat