16 / 16
Makes 8 servings.
Ingredients
1
pound lean beef round steak, cut
into strips
1
tablespoon peanut oil
1
cup sliced green onions
14 ounces broccoli, chopped (about
6 cups)
1
cup green pepper, chopped
½ cup beef broth, fat-free,
low-sodium
2
teaspoons cornstarch
½ cup Thai peanut sauce
½ cup cilantro, chopped
¼ cup dry-roasted peanuts, chopped
Directions
●
●
Stir-fry beef in oil until browned.
●
●
Add vegetables and cover, cooking
until crisp-tender, about 5 minutes.
●
●
In a separate bowl, thicken broth with
cornstarch; add peanut sauce. Stir
sauce into beef mixture. Cover and
heat for about 5 minutes.
●
●
Stir in cilantro. Spoon stir-fry into
serving dishes and garnish with
peanuts. Serve.
Cook meat to the recommended
internal temperature.
Nutrition Information
Amount per serving: 180 calories,
8g total fat (1.5g saturated fat),
35mg cholesterol, 11g carbohydrates,
17g protein, 3g dietary fiber,
410mg sodium.
Source: University of Illinois Extension Recipes for
Diabetes
Find the recipe at
StRoseReach.org.
Thai broccoli beef stir-fry
Cube them
and add them
to your favorite soups and
casseroles for a nutritional
boost.
Cut them
into sticks (like
carrot sticks) and dip them
in a low-fat ranch-style
dressing.
Slice them
in strips or
at an angle and toss them
into stir-fries as a less
expensive alternative to
bamboo shoots.
Grate them
and put
them in coleslaw. They can
be an addition to—or a
substitute for—cabbage.
CHEW ON THIS
Broccoli stalks
are a tasty treat
Try a new
spin on guac:
Broccomole!
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