Stir-Fry For One


Classifications: Main Dishes

Qty Measure Ingredient


1 tablespoon soy sauce

2 teaspoons cider or red wine vinegar

1 clove garlic, minced

1/2 teaspoon sugar

1/4 pound sirloin steak, cut in 1/4" strips

1/4 cup broccoli florets

1/4 cup cauliflowerets

1/2 teaspoon vegetable oil

1/4 cup green or sweet red pepper, diced

1/4 cup cabbage, dices

1/4 cup water chestnuts, sliced

2 green onion, sliced

3 tablespoons beef broth

1 teaspoon cornstarch

Hot cooked rice

Instructions: In a large resealable plastic bag or shallow glass container, combine the first four ingredients; add beef and turn to coat. Seal or cover and refrigerate for at least 10 minutes. In a skillet or wok, stir-fry broccoli and cauliflower in oil until vegetables begin to soften. Add beef and marinade; cook on medium-high for 3 minutes. Add green pepper, cabbage and water chestnuts; stir-fry for 2-3 minutes or until the vegetables are crisp-tender. Add onions. Combine broth and cornstarch until smooth; add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over rice.



Background: Note: DIABETIC EXCHANGES: One serving (prepared with light soy sauce and low-sodium broth; calculated without rice) equals 3-1/2 lean meat, 1 starch, 1 vegetable; also 291 calories, 600 mg sodium, 77 mg cholesterol, 20 gm carbohydrate, 31 gm protein, 10 gm fat.

Serves: 1

Food Exchanges: