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 Beef & Vegetable Stir-Fry
Makes 4 servings
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Ingredients
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1/2
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pound beef flank steak
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2
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teaspoons cornstarch
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1/2
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cup fat-free reduced-sodium beef broth
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3
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tablespoons reduced-sodium soy sauce
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1
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teaspoon sugar
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1/2
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teaspoon garlic powder
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1/2
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teaspoon ground ginger
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1/2
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teaspoon dark sesame oil
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1/4
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teaspoon salt
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1/4
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teaspoon black pepper
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1
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teaspoon vegetable oil
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2
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green bell peppers, thinly sliced
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1
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tomato, cut into wedges
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8
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green onions, cut into 1-inch pieces
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4
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cups hot cooked white rice
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1. Cut flank steak lengthwise in half, then crosswise into 1-inch-thick slices. Combine cornstarch, beef broth, soy sauce, sugar, garlic powder, ginger, sesame oil, salt and black pepper in medium bowl.
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2. Heat vegetable oil in wok or large 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.
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3. Stir beef broth mixture; add to wok. Cook and stir 3 minutes or until sauce boils and thickens.
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4. Serve beef mixture over hot cooked white rice.
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©Publications International, Ltd.
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Nutrients per Serving
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(1 cup stir-fry with 1 cup cooked rice)
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Calories
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263
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Calories from Fat
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21 %
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Total Fat
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6 g
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Saturated Fat
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2 g
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Cholesterol
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23 mg
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Carbohydrate
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34 g
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Fiber
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3 g
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Protein
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18 g
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Sodium
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584 mg
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Dietary exchanges
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2 Starch
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1 Vegetable
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2 Meat
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Printed
from diabeticcooking.com
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