Teriyaki Beef Stir-Fry

A delicious dish that can be substituted with chicken, shrimp or tofu for the beef. A healthy mix of water chestnuts, bean sprouts or nuts can also be added.

Yield

3 servings

Ingredients

1/2 cup water
1/3 cup reduced-sodium soy sauce
1/4 cup honey
4 garlic cloves, minced
1 tablespoon minced fresh ginger root
1 beef flank steak (3/4 pound), cut into thin strips
2 teaspoons canola oil
2 cups broccoli florets
1 medium onion, chopped
1/2 cup coarsely chopped green pepper
1/2 cup coarsely chopped sweet red pepper
1 cup sliced fresh mushrooms
1 teaspoon cornstarch
hot cooked brown rice, optional

Directions

In a small bowl, combine the first five ingredients. Pour 1/2 cup into a resealable plastic bag; add beef. Seal bag and turn to coat. Refrigerate for at least 1 hour. Cover and refrigerate remaining marinade.

Drain and discard marinade. In a large nonstick skillet or wok, stir-fry beef in batches in oil for 2 to 3 minutes or until no longer pink. Remove and keep warm.

Add broccoli, onion and peppers to the pan; stir-fry for 4 minutes. Add mushrooms; stir-fry 1 to 2 minutes longer or until vegetables are tender. Return beef to the pan. Combine cornstarch and reserved marinade until smooth; stir into beef mixture. Bring to a boil; cook and stir until thickened. Serve over rice if desired.

Estimated Time

Preparation Time: 10 minutes
Cook Time: 15 minutes

Nutritional Information

One serving (1 cup beef mixture, calculated without rice) equals 320 calories, 11 g fat (4 g saturated fat), 59 mg cholesterol, 695 mg sodium, 29 g carbohydrate, 4 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1 starch.

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