Lamb Stir-Fry
(makes 4 servings)
| 1 | pound (450 g) sirloin of lamb, fat removed, thinly sliced |
| Marinade: |
| 2 | tablespoons (30 ml) fresh lemon juice |
| 1 | tablespoon (15 ml) finely minced fresh ginger |
| 2 | garlic cloves, minced |
| 2 | tablespoons (30 ml) low-sodium soy sauce |
| 1 | large egg white |
| 2 | tablespoons (30 ml) cornstarch |
| 1/8 to 1/4 | teaspoon (1.25 to 2.5 ml) crushed red pepper flakes (optional) |
| 2 | cups (370 g) instant rice, cooked in an equal amount of water according to package directions vegetable oil cooking spray |
| 1 | garlic clove minced |
| 2 | scallions, white part and 3 inches (7.5 cm) green, thinly sliced |
| 4 | ounces (120 g) sliced mushrooms |
| 6 | ounces (180 g) snow peas, strings removed |
| 2 | tablespoons (30 ml) dry sherry or Chinese cooking wine |
| 1/2 | cup (118 ml) low-sodium canned beef broth, fat removed |
| 6 | ounces (180 g) mung bean sprouts |
| 1/4 | teaspoon (1.25 ml) sesame oil |
| Sprigs of fresh cilantro, chopped |
- Place the lamb in a shallow dish. In a small measuring cup, combine the marinade ingredients, whisking until well combined. Pour over lamb, stir, and set aside while you prepare the vegetables and remaining ingredients.
- Prepare the rice and set aside. Keep warm.
- Spray a large nonstick skillet or wok with the cooking spray; place over high heat until pan sizzles when tested with a few drops of water. Add the garlic, scallions, and the lamb with marinade. Stir-fry for 2 minutes until lamb is browned.
- Add the mushrooms and snow peas. Stir-fry for 1 minute. Add the sherry and beef broth; stir until sauce thickens.
- Just before serving, stir in the bean sprouts and sesame oil. Stir-fry for 1 minute.
- Divide the rice between 4 plates (we like to use large shallow soup or pasta bowls) and top with 1/4 of the lamb-vegetable mix. Garnish with chopped cilantro. Serve immediately.
| Per serving: | 412 calories (14% calories from fat), 32 g protein, 7 g total fat (2,8 g saturated fat), 53 g carbohydrate, 3 g dietary fiber, 75 mg cholesterol, 406 mg sodium |
| Exchanges: | 3 lean meat, 3 carbohydrate (3 bread/starch), 1 vegetable |
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