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Diabetes Forecast

The Healthy Living Magazine

Flank Steak Stir-Fry

Per Serving

Flank Steak Stir-Fry

Makes: 4
Serving Size: 1 cup
Calories 215
Fat 11 g
Saturated Fat 2 g
Trans Fat 0 g
Carbohydrate 15 g
Fiber 4 g
Sugars 6 g
Cholesterol 20 mg
Sodium 260 mg
Potassium 555 mg
Protein 16 g
Phosphorus 200 mg
Choices: Vegetable 3, Lean Meat 1, Fat 2
  • Makes: 4
  • Serving Size: 1 cup
  • Preparation Time: 25 minutes
  • Cooking Time: 10 minutes

Ingredients

Sauce
3/4 cup reduced-sodium vegetable broth, divided
1 Tbsp. hoisin sauce
1 Tbsp. lite soy sauce
1 Tbsp. cornstarch
2 tsp. rice vinegar
1 tsp. toasted sesame oil
1/4 tsp. red pepper flakes
Stir-Fry
2 tsp. canola oil, divided
3 garlic cloves, minced
1 Tbsp. minced ginger
1/2 lb. lean flank steak, trimmed of excess fat, thinly sliced
3cupsbroccoli florets
1large red bell pepper, cored, seeded, and sliced into thin strips
1cupsnow peas, trimmed
2scallions, white part only, thinly sliced
1/4cuptoasted, slivered almonds

Directions

  1. In a small bowl, combine 1/2 cup of the vegetable broth with the remaining sauce ingredients. Mix well and set aside.
  2. In a large skillet or wok, heat 1 tsp. of the canola oil over medium-high heat. Add the garlic and ginger, and stir-fry for 30 seconds. Add the flank steak and stir-fry for 3 to 4 minutes. Remove the steak from the pan and set aside.
  3. Add the remaining 1 tsp. of canola oil to the pan. Add the broccoli and peppers, and stir-fry for 2 to 3 minutes. Add the remaining 1/4 cup of vegetable broth and the snow peas. Cover and steam until the snow peas are lightly cooked, but still crisp and green.
  4. Return the flank steak to the pan, add the sauce, and gently toss until the sauce is thickened, about 1 minute.
  5. Garnish with the scallions and almonds, and serve.
 
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