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Diabetic Recipes

Diabetic Meats

 

Lamb Stir-Fry

(makes 4 servings)
 

1

pound (450 g) sirloin of lamb, fat removed, thinly sliced

Marinade:

2

tablespoons (30 ml) fresh lemon juice

1

tablespoon (15 ml) finely minced fresh ginger

2

garlic cloves, minced

2

tablespoons (30 ml) low-sodium soy sauce

1

large egg white

2

tablespoons (30 ml) cornstarch

1/8 to 1/4

teaspoon (1.25 to 2.5 ml) crushed red pepper flakes (optional)

2

cups (370 g) instant rice, cooked in an equal amount of water according to package directions vegetable oil cooking spray

1

garlic clove minced

2

scallions, white part and 3 inches (7.5 cm) green, thinly sliced

4

ounces (120 g) sliced mushrooms

6

ounces (180 g) snow peas, strings removed

2

tablespoons (30 ml) dry sherry or Chinese cooking wine

1/2

cup (118 ml) low-sodium canned beef broth, fat removed

6

ounces (180 g) mung bean sprouts

1/4

teaspoon (1.25 ml) sesame oil

 

Sprigs of fresh cilantro, chopped

  1. Place the lamb in a shallow dish. In a small measuring cup, combine the marinade ingredients, whisking until well combined. Pour over lamb, stir, and set aside while you prepare the vegetables and remaining ingredients.

  2. Prepare the rice and set aside. Keep warm.

  3. Spray a large nonstick skillet or wok with the cooking spray; place over high heat until pan sizzles when tested with a few drops of water. Add the garlic, scallions, and the lamb with marinade. Stir-fry for 2 minutes until lamb is browned.

  4. Add the mushrooms and snow peas. Stir-fry for 1 minute. Add the sherry and beef broth; stir until sauce thickens.

  5. Just before serving, stir in the bean sprouts and sesame oil. Stir-fry for 1 minute.

  6. Divide the rice between 4 plates (we like to use large shallow soup or pasta bowls) and top with 1/4 of the lamb-vegetable mix. Garnish with chopped cilantro. Serve immediately.

Per serving:   412 calories (14% calories from fat), 32 g protein, 7 g total fat (2,8 g saturated fat), 53 g carbohydrate, 3 g dietary fiber, 75 mg cholesterol, 406 mg sodium

Exchanges:    3 lean meat, 3 carbohydrate (3 bread/starch), 1 vegetable

 

* Provided for information use only

 

 

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Last update on August 30, 2005
Partners: Acupuncture, Chinese Medicine.