Recipes: Beef You Can Eat

the recipes

february 2002

Beef You Can Eat

Orange Flavored Beef with Vegetables

(makes 3 servings)

1	teaspoon cornstarch
2	teaspoons reduced-sodium soy sauce
3/4	cup (180 ml) low sodium, nonfat beef broth
1 1/2	teaspoons freshly grated orange zest
4	ounces (120 g) thin spaghetti
	canola oil cooking spray
6	ounces (180 g) tenderloin or New York strip steak, all fat removed
2	cloves garlic, minced
1 1/2	teaspoons minced fresh gingerroot
6	ounces (180 g) broccoli florets
4	ounces (120 g) fresh mushrooms, sliced
1/2	red bell pepper, seeded and sliced thin
	crushed red pepper flakes to taste

In a small bowl, combine the cornstarch, soy sauce, beef broth, and orange zest. Stir to dissolve the corn starch and set aside.
Cook the spaghetti in boiling water until al dente, drain and set aside.
While the pasta is cooking, coat a nonstick skillet with cooking spray and place over high heat. Slice the steak into very thin strips, then stir fry the steak for about 30 to 45 seconds. Transfer to a bowl.
Recoat the skillet with cooking spray and stir fry the garlic, ginger, and vegetables for 30 seconds. Add the broth mixture and cook, stirring until thickened and the vegetables are almost cooked crisp.
Return the beef to the skillet and continue to cook for another minute. Stir in the drained spaghetti and crushed red pepper flakes. Serve immediately.

Per serving:	274 calories (17% calories from fat), 21 g protein, 5 g total fat (1.7 g saturated fat), 36 g carbohydrates, 4 g dietary fiber, 35 mg cholesterol, 152 mg sodium, 669 mg potassium
Diabetic exchanges:	2 lean protein, 2 1/2 carbohydrate (2 bread/starch, 1 vegetable)

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