Nutrition Facts: 4 Servings
Calories 400; Total Fat 9 g; Saturated Fat 2.5 g; Trans Fat 0 g; Polyunsaturated Fat 2 g; Monounsaturated Fat 4 g; Cholesterol 60 mg ; Sodium 380 mg; Potassium 780 mg; Total Carbohydrate 47 g; Dietary Fiber 4 g; Sugars 4 g; Protein 32 g;
Dietary Exchanges: 4 lean meat, 3 starch
- 1 Tablespoon cornstarch
- 1 Tablespoon soy sauce (lowest sodium available)
- 1 teaspoon grated, peeled gingerroot
- 1 medium garlic clove (minced)
- 1 lb. boneless steak, all visible fat discarded, cut crosswise into 1/4-inch strips, longer strips halved crosswise
- 1 cup uncooked, instant brown rice
- 1 cup fat-free, lower-sodium beef broth
- 2 Tablespoons hoisin sauce (lowest sodium available)
- 1 teaspoon toasted sesame oil
- 1 teaspoon canola or corn oil
- 3 oz. broccoli florets, broken into bite-size pieces
- 1 medium yellow summer squash, thinly sliced crosswise
- 4 medium green onions (thinly sliced)
- 2 oz. red cabbage (shredded)
- 1-2 Tablespoons water, as needed
- Put the cornstarch in a medium bowl. Add the soy sauce, gingerroot, and garlic, whisking to dissolve the cornstarch. Add the beef, turning to coat. Cover and refrigerate for 10 minutes, turning occasionally.
- Meanwhile, prepare the rice using the package directions, omitting the salt and margarine. Set aside.
- In a small bowl, whisk together the broth, hoisin sauce, and sesame oil. Set aside.
- In a large nonstick skillet or wok, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the beef mixture for 5 minutes, or until the beef is browned on the outside (it may be slightly pink in the center), stirring constantly. Transfer the beef mixture to a large plate.
- In the same skillet, still over medium-high heat, stir together the remaining ingredients except the water. Cook for 2-3 minutes, or until the vegetables are tender-crisp, stirring constantly. If the mixture becomes too dry, stir in the water.
- Return the beef mixture to the skillet. Pour in the broth mixture, stirring to combine. Cook for 1-2 minutes, or until the broth mixture thickens, stirring occasionally. Serve the stir-fry over the rice.
Diabetes & Heart Healthy Cookbook, 2nd Edition. Copyright © 2014 by the American Diabetes Association, Inc.® and American Heart Association.