QUICKFIX FOR DIABETICS: Chinese pepper steak and fast fried rice

You'll be stir-frying skinny slices of beef in a savory combination of green peppers, clean ginger and garlic to make this tasty dish. Chinese meals normally takes only minutes to cook it really is chopping and cutting that get some time. To speed matters up, glance for pre-sliced beef and stir-fry greens in the supermarket. Or slice vegetables in a food processor.

Use the identical wok for the rice - the pan juices from the meat will taste it. Fried rice is perfect developed with leftover rice.

Effective hints:

- You can use skirt or flank steak as an alternative of strip.

- You can would need chopped onion for the two recipes, so prepare it all at one time and divide accordingly.

- Your wok or skillet should be really hot when you include the vegetables and meat.

CHINESE PEPPER STEAK

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Yield: two servings

one teaspoon sesame oil

1/two medium onion, sliced (1 cup)

two medium green bell peppers, sliced (about 3 cups)

one tablespoon chopped fresh new gingerroot or one teaspoon ground ginger

three medium cloves garlic, crushed

3/four pound grass-fed strip steak, cut into strips two inches prolonged by 1/two inch extensive

2 tablespoon minimal-sodium soy sauce

Method:

1. Warmth sesame oil in wok above significant warmth. When wok is using tobacco, include onion, green bell pepper, ginger and garlic. Stir-fry three minutes.

two. Include meat and stir-fry 1 moment. Add soy sauce and stir-fry three minutes. Take away to a plate.

Take note: Do not wash wok. Use it to stir-fry cooked rice.

Nutrition information per serving: 305 calories 66 calories from fat seven.three g complete excess fat two.1 g saturated body fat 96 mg cholesterol 707 mg sodium 19.3 g carbohydrate 5.one g dietary fiber eight.2 g sugars 43.one g protein.

Exchanges/choices: three vegetable, 3 lean meat.

Short STIR-FRIED RICE

one/2 cup extended-grain white rice

two teaspoons sesame oil

1/four cup sliced onion

Salt and fresh new ground black pepper

1. Deliver two-three quarts water to boil in massive pot. Include rice and boil, uncovered, about 10 minutes. Test a grain, rice should really be cooked as a result of, but not gentle.

2. Drain into colander over sink. Include oil to wok and warmth to cigarette smoking. Add onion and stir-fry 1 minute. Add rice and stir-fry two-three minutes. Include salt and pepper to style.

Nutrition info per serving: 215 calories 43 calories from extra fat four.eight g complete extra fat .four g saturated body fat mg cholesterol 3 mg sodium 38.three g carbohydrate .nine g dietary fiber .7 g sugars three.9 g protein.

Exchanges/options: 2 one/two starch, 1/2 body fat.

From "Mix 'n' Match Meals in Minutes for Persons with Diabetes" by Linda Gassenheimer