2002 Steak and Vegetables

By boandozzy

One serving (1-1/2 cups meat mixture with 1 cup rice)equals 469 calories, 15 g fat (5 g saturated fat), 46 mg cholesterol, 678 mg sodium, 62 g carbohydrate, 5 g fiber, 21 g protein.

Diabetic Exchanges: 3-1/2 starch, 2 lean meat, 2 vegetable, 1 fat.

Originally published as Steak and Vegetables in Light & Tasty February/March 2001, p62

Ingredients

• 1 tablespoon cornstarch
• 1 teaspoon reduced-sodium beef bouillon granules
• 1 cup cold water
• 1/4 cup reduced-sodium soy sauce
• 10 ounces beef top sirloin steak
• 1 medium green pepper, julienned
• 1 medium onion, halved and sliced
• 1 garlic clove, minced
• 2 teaspoons canola oil
• 2 medium tomatoes, cut into eighths
• 1 can (8 ounces) sliced water chestnuts, drained
• 1/8 teaspoon pepper
• 4 cups hot cooked rice

Preparation

Step 1

In a large bowl, combine the cornstarch, bouillon, water and soy sauce until smooth; set aside. Cut steak thinly across the grain, then cut slices in half; set aside.

In a nonstick skillet or wok, stir-fry green pepper, onion and garlic in oil for 4 minutes; remove and set aside. Add meat; stir-fry for 4-6 minutes or until no longer pink.

Stir cornstarch mixture and add to pan. Bring to a boil; cook and stir for 1 minute or until thickened. Add the tomatoes, water chestnuts and green pepper mixture; cook and stir until heated through. Sprinkle with pepper. Serve with rice. Yield: 4 servings.