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Diabetes quick fix: Vietnamese hot and spicy stir-fry beef and Chinese noodles with snow peas

By Linda Gassenheimer • Updated Apr 4, 2019 at 8:55 AM

This dinner is a tasty blend of Pacific Rim flavors. Lemongrass is the secret to the flavor in this hot and spicy beef. It adds a tang like that of lemon or lime and is one of the most important spices used in Thai cooking. It looks a little like a scallion with long, thin, green-gray leaves and a lighter bulb at the tip. Grated lemon rind can be used instead.

With most Asian dishes it takes several minutes to assemble the ingredients, but only a few minutes to cook them. This dinner is cooked in 5 to 7 minutes.

Helpful Hints:

— Diced fresh onions can be found in the produce section of the supermarket.

— Remove woody, outer leaves of lemon grass before slicing. Slice pale inner leaves and bulb into thin slices.

— Prepare all ingredients for beef and noodle dishes before starting to stir-fry.

— To save cleaning time, make stir-fry beef, remove to a plate and use the same wok, without washing it, for the noodles.

Countdown:

— Prepare ingredients.

— Microwave noodles.

— Stir-fry beef dish.

— Stir-fry noodles.

Shopping List:

To buy: 6 ounces beef tenderloin steak, 1/4 pound Chinese noodles, 1 bottle sesame oil, 1 small can tomato paste, 1 bottle hot pepper sauce, 1 bottle ground ginger, 1 small package broken walnuts, 1 package frozen snow peas, 1 container fresh diced onion, 3 stalks lemongrass or 1 lemon.

Staples: olive oil spray, minced garlic, salt, black peppercorns.

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VIETNAMESE HOT AND SPICY STIR-FRY BEEF

1/4 cup tomato paste

1/2 teaspoon hot pepper sauce

1/2 cup water

2 teaspoons ground ginger

Olive oil spray

1/2 cup fresh diced onion

3 teaspoons minced garlic

1/2 cup sliced lemon grass, bulb end only, or grated lemon rind from 1 lemon

6 ounces beef tenderloin steak, cut into 1/2-inch by 2-inch strips

3 tablespoons broken walnuts

Salt and freshly ground black pepper

Mix tomato paste, hot pepper sauce, water and ginger together and set aside. Heat a wok or skillet over high heat and spray with olive oil spray. Add onion, garlic and lemon grass or lemon rind and stir-fry 1 minute. Add meat and stir-fry 2 minutes. Add sauce and mix a few seconds. Remove to a plate and sprinkle with walnuts and salt and pepper to taste.

2 servings

Per serving: 292 calories, 131 calories from fat, 14.6 g total fat, 3 g saturated fat, 4.3 g monounsaturated fat, 54 mg cholesterol, 120 mg sodium, 3.2 g dietary fiber, 6.1 g sugars, 23.3 g protein

Exchanges: 4 vegetables, 2 lean meat, 2 fat

CHINESE NOODLES AND SNOW PEAS

3 ounces Chinese noodles

2 cups frozen snow peas (defrosted)

1 teaspoon sesame oil

Salt and freshly ground black pepper

Microwave method:

Place noodles in a microwave-safe bowl and add 1/2 cup water. Cover and microwave on high 3 minutes. Add snow peas, sesame oil and salt and pepper to taste. Remove to two dinner plates and serve meat on top.

Stovetop method:

Bring a large saucepan filled with water to a boil. Add noodles, cook 1 minute. Add snow peas and drain. Toss with sesame oil. When meat is removed, add sesame oil to the wok and then the noodles and snow peas. Stir-fry 1 minute. Remove to dinner plates and serve beef on top.

2 servings

Per serving: 204 calories, 27 calories from fat, 3 g total fat, 0.5 g saturated fat, 1 g monounsaturated fat, 0 mg cholesterol, 5 mg sodium, 36.7 g carbohydrate, 3 g dietary fiber, 3.7 g sugars, 7.3 g protein

Exchanges: 2starch, 1 vegetable, 1/2 fat

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(From “Fast and Flavorful Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)

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©2019 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

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