Today’s diabetic recipe is a wonderful Asian beef Dish from Diabetic Living. The toasted sesame seeds and toasted sesame oil give this beef-and-fruit stir-fry a delightful double dose of nutty flavor.
Ingredients
8 oz. fresh green beans, halved crosswise
2 t. sesame seeds
½ cup orange juice
2 T. reduced-sodium soy sauce
1 T. toasted sesame oil
1 t. cornstarch
½ t. finely shredded orange peel
Nonstick cooking spray
½ cup bias-sliced green onions
1 T. grated fresh ginger
2 cloves garlic, minced
1 t. cooking oil
12 oz. boneless beef sirloin steak, thinly sliced
2 cups hot cooked brown rice
2 oranges, peeled and sectioned or thinly sliced crosswise
Directions
1. In a covered medium saucepan, cook green beans in a small amount of boiling water for 6 to 8 minutes or until crisp-tender. Drain; set aside.
2. Meanwhile, in a small skillet, cook sesame seeds over medium heat for 1 to 2 minutes or until toasted, stirring frequently. Set aside.
3. For sauce: In a small bowl, combine orange juice, soy sauce, sesame oil, cornstarch, and orange peel; set aside.
4. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add green onions, ginger, and garlic to hot skillet; stir-fry for 1 minute. Add the precooked green beans; stir-fry for 2 minutes. Remove vegetables from skillet.
5. Carefully add oil to the hot skillet. Add beef; stir-fry about 3 minutes or until desired doneness. Remove from skillet.
6. Stir sauce; add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Return meat and vegetables to skillet and heat through, stirring to coat all ingredients with sauce. Serve over hot cooked brown rice. Top with orange sections and sprinkle with toasted sesame seeds.
Additional Information
Servings: 4 (3/4 cup beef mixture and 1/2 cup cooked rice) servings
Nutrition Facts: Calories 348, Total Fat 10g, Saturated Fat 2g, Cholesterol 52mg, Sodium 341mg, Carbohydrate 41g, Fiber 6g, Protein 24g
Diabetic Exchanges: Starch 1.5, Fruit 1, Vegetables 1, Lean Meat 2.5
