Orange-Scented Beef Stir-Fry

From EatingWell: Fall 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

Orange marmalade is the secret ingredient in this quick stir-fry. For variations, substitute chicken, shrimp, pork or tofu for the beef; adjusting the cooking time accordingly.

READER'S COMMENT:

"I didn't have orange marmalade so used orange zest and juice and it turned out great! Definitely a keeper Julie, Tempe, AZ "

4 servings, 1 1/4 cups each

Active Time: 20 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

1/2 cup reduced-sodium chicken broth, divided
1 tablespoon cornstarch
2 tablespoons reduced-sodium soy sauce
2 tablespoons orange marmalade
1 tablespoon oyster-flavored sauce
1 tablespoon rice vinegar
1 1/2-2 teaspoons chile-garlic sauce
4 teaspoons canola oil, divided
12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips
1 tablespoon minced fresh ginger
1 large onion, slivered (1 1/2-2 cups)
1 small red bell pepper, diced (1 cup)
1 pound broccoli florets, (about 4 cups)

Preparation

Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.
Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.
Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.

Nutrition

Per serving: 266 calories; 11 g fat (3 g sat, 5 g mono); 42 mg cholesterol; 23 g carbohydrates; 20 g protein; 5 g fiber; 412 mg sodium; 513 mg potassium.

Nutrition Bonus: Vitamin C (273% daily value), Vitamin A (100% dv), Fiber (20% dv), Iron (20% dv).

1 Carbohydrate Serving

Exchanges: 1/2 other carbohydrate, 2 vegetable, 3 lean meat