Featured Recipe: Beef Skillet Supper


Copyright Linda Gassenheimer

Mix ‘n’ Match Meals in Minutes: For People with Diabetes
Published by the American Diabetes Association.

People with diabetes can turn to this book for easy, no-brainer solutions to meal preparations. Designed for simplicity, Mix ‘n Match Meals in Minutes is divided into three sections: breakfast, lunch, and dinner.

This recipe book includes a week-at-a glance meal plan chart with selections that readers can mix and match to make a variety of menu options. Each recipe in this comprehensive planner features a shopping list, a menu, substitutions, and a countdown to get all the dishes on the table at the same time.

Beef Skillet Supper

Sirloin steak remains juicy and tender in this Asian-inspired one-pot meal.

Recipes

Beef Skillet Supper

4 teaspoons minced garlic

2 tablespoons low-sodium soy sauce

1/2 cup orange juice

1/2 cup water

4 teaspoons ground ginger

4 teaspoons sesame oil, divided use

8 ounces sirloin steak fat removed, cut into 1/2-inch strips

Salt and freshly ground black pepper

1/4 pound fresh or steamed Chinese egg Noodles

4 cups shredded cabbage

1/4 pound trimmed snow peas (about 2 cups)

Mix garlic, soy sauce, orange juice, water and ginger together.  Heat 2 teaspoons oil in a large, nonstick skillet over medium-high heat. Add steak strips and saute 1 minute, turn and cook 1 minute.  Remove to a plate and sprinkle with salt and pepper to taste. Add the sauce, noodles, cabbage and peas to the skillet. Bring to a boil and cook 3 minutes.  Return the meat to the skillet and cook 1 minute. Remove from the heat and stir in the remaining 2 teaspoons oil.  Makes 2 servings.

 

Nutrition Information

Per serving: 495 calories, 155 calories from fat, 17 g fat, 3.1 g saturated, 95 g mg cholesterol, 37 g protein, 54 g carbohydrates, 7 g fiber, 765 mg sodium, 15 g sugars. Exchanges/Choices: 2 1/2 starch, 3 vegetable, 3 lean meat, 2 fat

Shopping List

To buy: 8 ounces sirloin steak, 1 bottle low-sodium soy sauce, 1 small bottle orange juice, 1 small bottle ground ginger, 1 small bottle sesame oil, 1 jar minced garlic, 1 package shredded cabbage, 1/4 pound trimmed snow peas and 1 package fresh or steamed Chinese egg noodles

Staples: Salt and black peppercorns

Helpful Hints

  • Fresh angel hair pasta can be used instead of Chinese noodles.
  • 2 large garlic cloves, crushed can be used instead of the minced garlic.
  • Trimmed snow peas can be found in the produce section of many supermarkets. Use trimmed green beans or other green vegetable if snow peas are not available.

Countdown:

  • Assemble ingredients.
  • Complete recipe.