How To Make A Delicious Stir-Fry Beef Over Brown Rice Dish For Diabetics
This is a delicious recipe that is healthy for anyone but is especially diabetic-friendly. Made with thin-sliced beef and healthy vegetables, you can even enjoy this stir-fry over a small portion of brown rice without jeopardizing your diet. Make the rice without salt or butter; the stir-fry will flavor it so you won't even notice.
DIABETIC STIR-FRIED BEEF
1 lb lean boneless top round steak, trimmed
2/3 cup water
1/4 cup chopped onion
3 tbsp reduced-sodium soy sauce
1 tsp beef-flavored bouillon granules
1 tsp Worcestershire sauce
1 clove garlic, minced
1/2 tsp salt
1/4 tsp black pepper
2 medium carrots, sliced diagonally
2 cups cauliflower flowerets
1 cup sliced fresh white mushrooms
1 pkg (6-oz) frozen snow peas, thawed partially
1/4 cup water
1 tbsp cornstarch
Partially freeze steak so it will be easier to cut diagonally across the grain into 1/4" strips; set aside.
In a large bowl combine the 2/3 cup of water, onion, soy sauce, bouillon granules, Worcestershire sauce, garlic, salt, and pepper, stirring well. Add the steak to the mixture and stir well to coat. Cover and refrigerate for an hour, stirring after 30 minutes. Drain steak; reserve the marinade. Set steak aside.
In a medium saucepan cook the cauliflower and carrots in just enough water to cover them. Cook for 3 minutes once hot; drain and set aside.
Spray a wok or large skillet with nonstick cooking spray; heat at medium high for 2 minutes. Add the steak and stir-fry for about 3 minutes or until cooked through. Add the mushrooms to the steak and stir-fry another minute. Add the pea pods, carrots, and cauliflower; stir-fry another couple of minutes until the vegetables are crisp-tender.
Combine the reserved marinade, the 1/4 cup water and the cornstarch, stirring to blend well. Pour over the steak mixture and stir-fry until thickened and bubbly.
Serve over hot brown rice that has been cooked without salt or butter.
Enjoy!
About the Author
For more of Linda's recipes and diabetic information visit her blog at http://diabeticenjoyingfood.squarespace.com
Where did I go wrong with my bubble and squeak?
I had some leftover cabbage from Sunday lunch. I boiled some potato & chopped onion, strained them & added the cabbage, then I mashed it all together. About an hour later I warmed a very small amount of cooking oil in a large Frying Pan, added the mash & kept it on a high heat, stirring occasionally, for about 25 minutes. A lot of steam came out of it and the mixture became dryer and dryer. The frying pan became more and more burned and the house smelled of burning (still does) but the bubble and squeak never even coloured. I seem to remember that, when my Mom cooked it, there were little brown crispy bits in it.
Any suggestions?
Better still, any offers to cook me the real thing?
1 Insufficient fat
2 Insufficient heat
3 Excess stirring
I _think_, re #2? 'Warmed' is not what you want here. 'Made it so hot it was spluttering,' more like.
You don't want to stir -- you want to pick up chunks with a spatula and turn them over.
The BBC has a number of recipes for bubble and squeak 'cakes' -- try
http://www.bbc.co.uk/food/recipes/database/bubbleandsqueak_4503.shtml
but do also try a search for all their bubble and squeak recipes. Forming them into little patties does make it a bit easier to get the brown crispy aspect. Ditto it being cold and dry, which is why leftover potaotes work better than ones you just cooked up.
This
http://www.bbcgoodfood.com/recipes/3033/bubble-and-squeak-cakes.jsp
comes out quite well; it's easy to make. And note the picture: plenty of brown crispy goodness. But don't take any ingredients beyond the excess grease as gospel; I've used leeks, kale... Really, any cookable green you have on hand will do.
And...and you boiled the onion? Ick. Sauté it next time!
And, I'll make you some. Just send me the plane tickets.
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