BEEF AND BROCCOLI

3 tsp cornstarch

1 tbsp reduced-sodium soy sauce

3 garlic cloves, minced

1/4 tsp crushed red pepper

12-oz boneless beef top sirloin steak, bias sliced 1/8-inch thick

4-oz Chinese egg noodles or whole wheat vermicelli

1 lb fresh broccoli 

3 tbsp bottled hoisin sauce

2 tbsp water

2 tsp toasted sesame oil

1 tbsp canola oil

1/4 cup reduced-sodium beef broth

1 cup quartered and/o halved cherry tomatoes

In a medium bowl stir together 2 teaspoons of the cornstarch, the soy sauce, garlic and crushed red pepper; add beef and stir to coat. Marinate at room temperature for 20 minutes.

Meanwhile, cook noodles according to package directions, except omit any salt; drain and set aside.

Cut broccoli into 2-inch florets. Peel stem and cut into 1/2-inch slices; set aside. For sauce, combine hoisin sauce, the water, sesame oil and remaining 1 teaspoon of cornstarch, set aside.

In a very large skillet or wok heat canola oil over medium-high heat. Add beef mixture; stir-fry for 1 to 2 minutes or until still slightly pink in center. Remove beef mixture; set aside.

Stir beef broth into skillet, scraping up any browned bits. Add broccoli, bring to boiling. Reduce heat to medium. Cover and cook for 3 to 4 minutes or until broccoli is crisp-tender.

Add sauce to broccoli, cook and stir until thickened. Add beef and tomatoes, heat through. Serve over cooked noodles.

Yield: 4 servings of 1 1/2 cups broccoli mixture and 1/2 cup noodles

Per serving: 379 calories, 14g fat (4g sat), 532 mg sodium, 39g carbs, 26g protein Diabetic Exchanges: 1.5 vegetable, 2 starch, 2.5 lean meat, 1.5 fat

recipe and photo diabeticlivingonline.com