Delicious Dinners Fit for Diabetes

Orange Beef Stir-Fry with Broccoli and Red Pepper

Recipes for beef and broccoli stir-fries may be commonplace, but this one stands out. Stir-frying orange zest with fresh ginger gives the sauce extraordinary fragrance and satisfying flavor. This dish provides a generous quantity of vegetables balanced with lean protein, providing excellent nutritional value for the calories.           

Preparation Time: 30 minutes

Cooking Time: 8 minutes       

Serves: 4

Ingredients

1/2 cup orange juice

2 tablespoons reduced-sodium soy sauce

1 tablespoon oyster-flavored sauce

1 tablespoon rice vinegar

1 1/2 teaspoons chili-garlic sauce or hot red pepper sauce

1 1/2 teaspoons cornstarch

1 tablespoon vegetable oil

340 grams flank steak, trimmed, halved lengthwise, and cut into 5-millimeter-thick slices

1 tablespoon minced fresh ginger

2 teaspoons freshly grated orange zest

3 garlic cloves, minced

1 cup sliced onion (1 medium)

450 grams broccoli crowns, cut into 2.5-centimeter florets (4 cups)

1 red or yellow bell pepper, cut into 5-centimeter x 5-millimeter slivers

Directions

1. In a small bowl, whisk together the orange juice, soy sauce, oyster-flavored sauce, vinegar, chili-garlic sauce (or hot sauce) and cornstarch; set aside.
2. Heat 1 teaspoon oil in a large nonstick skillet or stir-fry pan over high heat. Add half of the steak and cook, without stirring or turning, until browned on the underside, about 1 minute.
3. Stir and turn the slices, then cook just until browned on the other side, about 30 seconds. Transfer to a plate. Add another teaspoon of oil, repeat with the remaining steak, and transfer to the plate.  
4. Add the remaining 1 teaspoon oil to the skillet, then add the ginger, orange zest, and garlic and stir-fry until fragrant, 10 to 20 seconds.
5. Add the onion and stir-fry for 1 minute. Add the broccoli and bell pepper and stir-fry for 30 seconds. Add 1/4 cup water, cover, and cook just until crisp-tender, about 1 1/2 minutes. Push the vegetables to the outside of the pan.
6. Stir the reserved sauce, pour into the center of the pan, and cook, stirring, until glossy and thickened, about 1 minute.
7. Stir the vegetables into the sauce, return the steak to the skillet, and turn to coat.

Nutrients per serving: 1 1/2 cup serving: 247 calories, 25 g protein, 17 g carbohydrates, 3 g fibre, 9g total fat, 3 g saturated fat, 34 mg cholesterol, 655 mg sodium.