EWWK: Beef Stir Fry


1 pound flank steak, partially frozen if possible
Vegetable oil cooking spray
2 teaspoons organic canola oil; divided
4 medium green onions (green and white parts), sliced
2 cups broccoli, cut into bite-size pieces
2 cups triple pepper blend (found in the freezer section)
2 teaspoons grated peeled gingerroot
2 teaspoons grated orange zest
2 medium garlic cloves, minced
¼ cup fresh orange juice
2 tablespoons plain rice vinegar
1 tablespoon reduced-sodium soy sauce
1 ½ tablespoons honey
1 teaspoons toasted sesame oil
2 teaspoons cornstarch
¼ cup cold water


Discard all the visible fat and the silver skin from the flank steak. Thinly slice the steak on the diagonal. Cut into bight-size pieces.

Lightly spray a wok or non-stick skillet with vegetable oil spray and add 1 teaspoon oil. Heat over medium-high heat and once the oil shimmers add the steak. Cook the steak for 2 minutes, or until browned, stirring frequently. Transfer to a medium bowl.

Reduce the heat to medium. Add remaining oil to the wok and swirl to coat the bottom. Cook the green onions, broccoli, tri-pepper blend, ginger root, orange zest, and garlic for 3 minutes, or until the vegetables begin to soften, stirring frequently. Stir in the steak with any accumulated juices.

Increase the heat to medium-high. Stir in the orange juice, vinegar, teriyaki sauce, honey, and sesame oil. Cook for 1 to 2 minutes, or until the steak is the desired doneness and the mixture is hot, stirring occasionally. Put the cornstarch in a cup. Add the water, stirring to dissolve. Stir in the cornstarch mixture into the wok. Cook for 1 minute, or until thickened, stirring frequently.

Yield: 4 servings (serving size: 3 ounces meat, 2 tablespoons sauce)
Nutrition Breakdown: Calories 235, Fat 8.5g (2.5g saturated, 3.5g monounsaturated), Cholesterol 37mg, Sodium 179mg, Carbohydrates 13g, Fiber 1g, Protein 25g
Diabetes Exchange Values: 2 Vegetable, ½ Other carbohydrate, 3 Lean Meats