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The Recipe Instructions |
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Ingredients
1/2 cup fat-free reduced-sodium beef broth
3 tbsp reduced-sodium soy sauce
2 tsp cornstarch
1 tsp sugar
1/2 tsp ground ginger
1/2 tsp garlic powder
1/2 tsp dark sesame oil
1/4 tsp salt
1/4 tsp freshly-ground black pepper
1 tsp vegetable oil
1/2 lb beef flank steak, cut diagonally
into 1" slices
2 green bell peppers, thinly sliced
1 tomato, cut into wedges
8 green onions, cut 1" pieces
4 cup hot cooked white rice, (optional)
Directions
Blend beef broth, soy sauce, cornstarch, sugar, ginger, garlic powder,
sesame oil, salt and black pepper in medium bowl.
Heat vegetable oil in wok or 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.
Stir beef broth mixture; add to wok. Cook and stir 3 minutes or until sauce
boils and thickens.
Serve beef mixture over hot cooked white rice, if desired.
This recipe yields 4 servings.
Exchanges Per Serving: 2 1/2 Starch, 2 Meat, 2 Vegetable.
Nutrition Facts: Calories 357; Calories from fat 15%; Total Fat 6g;
Saturated Fat 2g; Protein 19g; Carbohydrates 54g; Cholesterol 23mg;
Sodium 614mg; Dietary Fiber 2g.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 65 Calories; 2g Fat (25.0% calories
from fat); 2g Protein; 11g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
592mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat; 0
Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Beef And Vegetable Stir-Fry Recipe brought to you by Diet Recipes To-Go
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Developed by dr. robert atkins in the 1960s, the atkins diet achieved most of its fame during the last few years. Popular with many famous celebrities, it claims to allow weight reduction whilst allowing many of the foods you love, for example beef and hard cheese. On the atkins diet you are supposed to eat fat and protein, it is the carbs that are on the banned list. It is referred to as a high protein, low carb, weight loss program. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. Unlike other diets, with the atkins diet the foods you are encouraged to eat are still nutrient-rich unprocessed foods such as meat, fish & poultry. You also can eat shellfish, regular full fat cheese, butter & olive oil. The Atkins’ Diet Theory The theory of the atkins diet is that although our bodies use both fats and carbs to burn into energy, it is the carbohydrates which are burned primarily. If we take in less carbohydrates, we will burn up the fat we have stored and we will reduce weight. This theory is controversial, not all experts concur and quite a few believe it can sometimes be risky. Wonder foods with carotenes (includes parsley, collard greens and sweet potatoes) These amazing superfoods contain the carotenoids believed by doctors play a key part in helping prevent cancer, particularly cancers of the stomach and lesophagus. Most are also low in calories, so make sure you add them to your diet system. |