Our second beef meal is easy to make and lends itself to substitutions. It can easily be made with chicken breasts, scallops, or even skinless duck breasts. The trick to slicing any protein thin enough is put it into the freezer for about 25 to 30 minutes so that it’s partially frozen and easy to cut. The idea of combining orange zest in this type of stir fry came originally from an old Gourmet, but that recipe was very high in protein, low in vegetables, and high in sodium and fat.
1 teaspoon cornstarch
2 teaspoons reduced-sodium soy sauce
3/4 cup (180 ml) low sodium, nonfat beef broth
1 1/2 teaspoons freshly grated orange zest
4 ounces (120 g) thin spaghetti
canola oil cooking spray
6 ounces (180 g) tenderloin or New York strip steak, all fat removed
2 cloves garlic, minced
1 1/2 teaspoons minced fresh gingerroot
6 ounces (180 g) broccoli florets
4 ounces (120 g) fresh mushrooms, sliced
1/2 red bell pepper, seeded and sliced thin
crushed red pepper flakes to taste
In a small bowl, combine the cornstarch, soy sauce, beef broth, and orange zest. Stir to dissolve the corn starch and set aside.
Cook the spaghetti in boiling water until al dente, drain and set aside.
While the pasta is cooking, coat a nonstick skillet with cooking spray and place over high heat. Slice the steak into very thin strips, then stir fry the steak for about 30 to 45 seconds. Transfer to a bowl.
Recoat the skillet with cooking spray and stir fry the garlic, ginger, and vegetables for 30 seconds. Add the broth mixture and cook, stirring until thickened and the vegetables are almost cooked crisp.
Return the beef to the skillet and continue to cook for another minute. Stir in the drained spaghetti and crushed red pepper flakes. Serve immediately.
Per serving: 274 calories (17% calories from fat), 21 g protein, 5 g total fat (1.7 g saturated fat), 36 g carbohydrates, 4 g dietary fiber, 35 mg cholesterol, 152 mg sodium, 669 mg potassium
Diabetic exchanges: 2 lean protein, 2 1/2 carbohydrate (2 bread/starch, 1 vegetable)
Orange Flavored Beef with Vegetables
Amount Per Serving
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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