Diabetic Cooking

Main Dishes

Simple beef stir-fry

Preparation time: 5 minutes. Cooking time: about 10–15 minutes.
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Ingredients

  • Cooking spray
  • 12 ounces beef tenderloin or filet mignon, cut into bite-size pieces
  • 1 package (16 ounces) frozen, mixed, stir-fry blend vegetables, thawed
  • 3 tablespoons lite teriyaki sauce (58% less sodium)

Directions

Coat a large, nonstick skillet with cooking spray and warm over medium heat. Add meat and cook, stirring frequently, until browned (about 4–5 minutes). Increase heat to high. Stir in vegetables and teriyaki sauce. Cook until meat is heated through and vegetables are crisp-tender (approximately 4–6 minutes); stir frequently. Serve alone or over brown rice, pasta, or baked potato.

Yield: 4 cups. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 123, Carbohydrates: 6 g, Protein: 18 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 283 mg, Fiber: 1 g

Exchanges per serving: 1 nonstarchy vegetable, 2 1/2 very lean meat. Carbohydrate choices: 1/2.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.