Recipe of the Week: Healthy Thai-Style Beef Stir Fry
Thankfully being diabetic doesn't mean you have to compromise on taste for the sake of your health.
This recipe is a tasty, light and healthy meal you can make in a flash with any range of healthy, crunchy vegetables and meat. The following are my suggestions, but do feel free to add in whatever combination of vegetables/meat etc you prefer.
Prep time: 15 minutes
Cooking time: 10 minutes
For the sauce:
2 teaspoons paprika
2 teaspoons mild chilli powder
1 tablespoon clear honey
1 inch piece fresh root ginger, grated
4 tablespoons rice vinegar
Juice of 1 lime
For the stir-fry:
400g beef fillet, trimmed and cut into thin strips
1 clove garlic, pealed and sliced finely
2 teaspoons low-sodium soy sauce
Freshly ground black pepper
Sesame oil (about 2 tablespoons in total)
1 carrot, peeled and thinly sliced diagonally
150g small broccoli florets
1 red pepper, cored, deseeded and sliced into thin strips
150g asparagus, sliced in half
100g bean sprouts
½ cup canned soy beans, well rinsed and drained
Handful of fresh coriander leaves to garnish (if desired)
2 spring onions, trimmed and sliced on the diagonal
1. Chop the beef into strips and have the vegetables ready before you begin to cook.
2. For the sauce: put the paprika, chilli powder, honey, ginger and vinegar in a saucepan and slowly add 225ml water, stirring. Bring to the boil, then reduce the heat and simmer for 5 minutes. Remove from the heat and stir in the limejuice. Set aside.
3. For the stir-fry: put the steak into a bowl with the garlic, soy sauce and pepper. Toss until well coated. Heat a small amount of oil in a wok or non-stick frying pan over high heat. Then add the beef and stir-fry for about one minute until just brown on the surface. Set aside.
4. Add a little more oil, and the carrots with a splash of water. After about one minute, toss in the broccoli, red pepper, asparagus and bean sprouts. Stir-fry for another 2 minutes, or until the vegetables are just tender.
5. Stir the sauce and pour into the wok. Return the beef to the pan, with the soy beans, toss over the heat for another minute. Add the chopped coriander towards the end of cooking, then turn off the heat and stir in the spring onions.
Nutritional Info: 384 calories, 17.5g fat, 4.5g saturated fat, 249.2mg sodium, 20.4g carbohydrates, 4.9g fibre, and 38.1g protein.
Serve with ½ - 1 cup of soba noodles (made from buckwheat) for a complete meal, adding around 50-100 extra calories to your total (depending on your serving size).