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Diabetes Forecast

The Healthy Living Magazine

Beef Stir-Fry With Onions

This easy-to-make stir-fry combines lean beef with onion, scallion, and broccoli for a convenient and delicious meal.

Per Serving

Beef Stir-Fry With Onions

Makes: 6 servings
Serving Size: 1 cup
Calories 160
Fat 6 g
Saturated Fat 1.9 g
Carbohydrate 8 g
Fiber 1 g
Sugars 3 g
Cholesterol 40 mg
Sodium 300 mg
Potassium 350 mg
Protein 17 g
Phosphorus 150 mg
Choices: Nonstarchy Vegetable 1, Lean Protein 2, Fat 1
  • Makes: 6 servings
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 15 minutes

Ingredients

1 lb. flank steak, partially frozen, thinly sliced across the grain into 1/4-inch-thick slices
2 Tbsp. lite soy sauce
1 Tbsp. rice vinegar
2 tsp. arrowroot or cornstarch
1 Tbsp. vegetable or peanut oil, divided use
2 garlic cloves, minced
1 Tbsp. peeled, fresh grated ginger
2 scallions, finely minced
1 large yellow onion, halved, peeled, and sliced in 1/2-inch pieces
1 1/2 cups broccoli florets
1/3 cup low-fat, reduced-sodium chicken broth
1 Tbsp. hoisin or oyster sauce

Directions

  1. In a medium-sized bowl, combine the beef, soy sauce, rice vinegar, and arrowroot and mix well. Set aside to marinate for 15 minutes at room temperature.
  2. Heat 2 tsp of the oil in a large wok or heavy skillet over medium-high heat. Add the beef and stir-fry for 2 minutes. Remove the beef from the wok and set aside.
  3. Add the remaining 1 tsp oil to the pan. Add the garlic, ginger, and scallions. Stir-fry for 20 seconds. Add the onion and stir-fry for 5 to 6 minutes, until the onion are soft. Add the broccoli, cover, and steam for 2 minutes.
  4. Add the broth and hoisin to the pan and cook, uncovered, for 2 minutes, until some of the liquid evaporates. Return the beef to the pan and cook 1 minute to heat through.

Adapted from The Perfect Diabetes Comfort Food Collection by Robyn Webb.

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