Korean Beef Stir-Fry - 28g Carbs, 6g Fiber
From: Eating Well - Eating Well Serves Two
Inspired by the flavors found in Korean barbecue, this dish is a
mouth-watering addition to any weeknight repertoire. A fruity Riesling
and rice noodles are perfect accompaniments.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat
| Heart healthy | Healthy weight | High calcium | High fiber | High
potassium | Gluten free
Serving Size: 2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 2
3 Tbsp mirin, (see Note)
2 Tbsp reduced-sodium soy sauce
2 tsp cornstarch
1 Tbsp canola oil
8 oz flank steak, trimmed of fat and very thinly sliced against
the grain (see Tip)
1 tablespoon chopped garlic
2 tsp chopped jalapeno pepper, or to taste
1 1/2 tsp chopped fresh ginger
4 cups mung bean sprouts
1 6oz bag baby spinach
1/4 cup chopped fresh cilantro
1 tsp toasted sesame oil
2 Tbsp toasted sesame seeds, (see Tip), optional
1. Combine mirin, soy sauce and cornstarch in a small bowl.
2. Heat oil in a large nonstick skillet over medium-high heat. Spread
steak out in the pan and cook until seared on one side, about 1 minute.
Add garlic, jalapeno and ginger and cook, stirring, until fragrant, about
30 seconds. Add bean sprouts and spinach (the pan will be very full). Pour
the mirin mixture into the pan and stir gently until the sauce thickens
and the spinach is wilted, about 3 minutes. Stir in cilantro and sesame
oil. Serve topped with sesame seeds (if using).
Tips & Notes - -
* Note: Mirin is a low-alcohol rice wine essential to Japanese cooking.
Look for it in the Asian or gourmet-ingredients section of your supermarket.
An equal portion of sherry or white wine with a pinch of sugar may be substituted for mirin.
* Tips: If you have a little extra time before dinner, put the steak in
the freezer for about 20 minutes to help make it easier to slice thinly.
* To toast sesame seeds, heat a small dry skillet over low heat. Add
sesame seeds and stir constantly until golden and fragrant, about
2 minutes. Transfer to a small bowl and let cool.
Servings: 2
Nutrition per Serving:
399 Calories, 17g Fat, 4g Sat, 8g Mono, 45mg Cholesterol, 33g Protein,
28g Carbs, 6g Fiber, 660mg Sodium, 1125mg Potassium
Nutrition Bonus: Vitamin A (160% daily value), Vitamin C (90% dv),
Folate (75% dv), Iron (35% dv), Potassium (32% dv).
1 1/2 Carbohydrate Serving
Exchanges: 3 vegetable, 1/2 other carbohydrate, 3 lean meat, 2 fat
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