Ginger-Flavoured Beef and Vegetable Stir-Fry

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Marinade : 1 h Preparation : 10 min Cooking : 20 min
380 calories/serving

Ingredients

7.1 oz beef strip loin, or rib eye, cut into 1 cm strips
2 tbsp wheat-free soy sauce 1 fl.oz
2 tbsp Cognac, or brandy [optional] 1 fl.oz
2 tbsp cornstarch 0.6 oz
2 tsp sugar 0.4 oz
2 tsp gingerroot, grated 0.4 oz
1 onions, coarsely chopped 7.1 oz
1 green peppers, cut into squares 5.3 oz
1 clove garlic, minced or pressed
2 tbsp canola oil 1 fl.oz
1/2 dried chili peppers, minced 0.1 oz
8.9 oz frozen vegetable mix
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the vegetables warm while the meat cooks.

Method

  1. Slice the meat into strips ½ to 1 cm wide and about 5 cm long. Mix with the soy sauce, Cognac or brandy (optional), cornstarch, sugar, and a bit of grated ginger. Chill for at least an hour in the refrigerator.
  2. Preheat the oven to the lowest setting.
  3. Prepare the vegetables. Coarsely chop the onion, cut the pepper into squares, and mince or press the garlic.
  4. Heat ½ to 1 tablespoon of oil in a frying-pan or wok. Add the garlic, onion, bell pepper, and chili pepper. Add a little salt and cook about 5 min until they start to soften, taking care not let them burn. Add the frozen vegetables and stir-fry 4-5 min, until translucent but still crunchy. Set the vegetables aside on the warmed serving plate in the oven.
  5. Add the remaining oil and the marinated meat. Reserve the remaining marinade. Stir constantly over medium heat 5-7 min until the meat is almost cooked. Put the vegetables back into the wok and add the remaining grated ginger. Stir in the reserved marinade. Cook another 2 min. Add salt and pepper to taste. Serve.

Nutrition Facts Table

per 1 serving (360 g)

Amount

% Daily Value

Calories

380

Fat

15 g

23 %

Saturated 2.8 g
+ Trans 0.4 g

16 %

Cholesterol

40 mg

Sodium

250 mg

10 %

Carbohydrate

39 g

13 %

Fibre

7 g

29 %

Sugars

7 g

Net Carbs

32 g

Protein

25 g

Vitamin A

68 %

Vitamin C

115 %

Calcium

6 %

Iron

25 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C, Vitamin E, Zinc
Good source of  :
Iron, Phosphorus, Vitamin B1, Vitamin B2, Vitamin K
Source of  :
Calcium, Copper, Omega-3, Pantothenic Acid, Vitamin D
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 4 ½
Meat and Alternatives 2 ½
Fats 2
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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