QUICKFIX FOR DIABETICS: Chinese pepper steak and quick fried rice

You'll be stir-frying thin slices of beef in a savory mixture of green peppers, fresh ginger and garlic to make this tasty dish. Chinese food takes only minutes to cook; it's chopping and cutting that take some time. To speed things up, look for pre-sliced beef and stir-fry vegetables in the supermarket. Or slice vegetables in a food processor.

2. Drain into colander over sink. Add oil to wok and heat to smoking. Add onion and stir-fry 1 minute. Add rice and stir-fry 2-3 minutes. Add salt and pepper to taste.-Yield: 2 servings- Your wok or skillet should be very hot when you add the vegetables and meat.- You'll need chopped onion for both recipes, so prepare it all at once and divide accordingly.CHINESE PEPPER STEAK1/2 medium onion, sliced (1 cup)- You can use skirt or flank steak instead of strip.From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda GassenheimerNote: Do not wash wok. Use it to stir-fry cooked rice.2. Add meat and stir-fry 1 minute. Add soy sauce and stir-fry 3 minutes. Remove to a plate.QUICK STIR-FRIED RICESalt and fresh ground black pepperHelpful hints:Exchanges/choices: 3 vegetable, 3 lean meat.1/2 cup long-grain white rice1. Bring 2-3 quarts water to boil in large pot. Add rice and boil, uncovered, about 10 minutes. Test a grain, rice should be cooked through, but not soft.2 teaspoons sesame oil3 medium cloves garlic, crushed1 tablespoon chopped fresh gingerroot or 1 teaspoon ground gingerProcedure:Nutrition data per serving: 215 calories; 43 calories from fat; 4.8 g total fat; 0.4 g saturated fat; 0 mg cholesterol; 3 mg sodium; 38.3 g carbohydrate; 0.9 g dietary fiber; 0.7 g sugars; 3.9 g protein.1. Heat sesame oil in wok over high heat. When wok is smoking, add onion, green bell pepper, ginger and garlic. Stir-fry 3 minutes.Exchanges/choices: 2 1/2 starch, 1/2 fat.2 medium green bell peppers, sliced (about 3 cups)1/4 cup sliced onionUse the same wok for the rice - the pan juices from the meat will flavor it. Fried rice is great made with leftover rice.Nutrition data per serving: 305 calories; 66 calories from fat; 7.3 g total fat; 2.1 g saturated fat; 96 mg cholesterol; 707 mg sodium; 19.3 g carbohydrate; 5.1 g dietary fiber; 8.2 g sugars; 43.1 g protein.2 tablespoon low-sodium soy sauce3/4 pound grass-fed strip steak, cut into strips 2 inches long by 1/2 inch wide

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