Teriyaki Beef Stir-Fry for 3

Name: Teriyaki Beef Stir-Fry for 3
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 3 servings.
Ingredients: 1/2 cup water; 1/3 cup reduced-sodium soy sauce; 1/4 cup honey; 4 garlic cloves, minced; 1 tablespoon minced fresh gingerroot; 1 beef flank steak (3/4 pound), cut into thin strips; 2 teaspoons canola oil; 2 cups broccoli florets; 1 medium onion, chopped; 1/2 cup coarsely chopped green pepper; 1/2 cup coarsely chopped sweet red pepper; 1 cup sliced fresh mushrooms; 1 teaspoon cornstarch; Hot cooked brown rice, optional

TOTAL TIME: Prep: 10 min. + marinating Cook: 15 min. YIELD: 3 servings.

"I love creating delicious beef stir fry recipes. Try substituting chicken, shrimp or tofu for the beef, and add a healthy mix of water chestnuts, bean sprouts or nuts" — Jennifer Wickes, Pine Beach, New Jersey

Ingredients

1/2 cup water
1/3 cup reduced-sodium soy sauce
1/4 cup honey
4 garlic cloves, minced
1 tablespoon minced fresh gingerroot
1 beef flank steak (3/4 pound), cut into thin strips
2 teaspoons canola oil
2 cups broccoli florets
1 medium onion, chopped
1/2 cup coarsely chopped green pepper
1/2 cup coarsely chopped sweet red pepper
1 cup sliced fresh mushrooms
1 teaspoon cornstarch
Hot cooked brown rice, optional

Directions

1. In a small bowl, combine the first five ingredients. Pour 1/2 cup into a resealable plastic bag; add beef. Seal bag and turn to coat. Refrigerate for at least 1 hour. Cover and refrigerate remaining marinade.
2. Drain and discard marinade. In a large nonstick skillet or wok, stir-fry beef in batches in oil for 2-3 minutes or until no longer pink. Remove and keep warm.
3. Add broccoli, onion and peppers to the pan; stir-fry for 4 minutes. Add mushrooms; stir-fry 1-2 minutes longer or until vegetables are tender. Return beef to the pan. Combine cornstarch and reserved marinade until smooth; stir into beef mixture. Bring to a boil; cook and stir until thickened. Serve over rice if desired.

Nutrition Facts

1 cup: 320 calories, 11g fat (4g saturated fat), 59mg cholesterol, 695mg sodium, 29g carbohydrate (0 sugars, 4g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1 starch.