Sesame seeds and sesame oil give this beef and fruit stir-fry a double dose of nutty flavor. Served over brown rice, this quick dinner can be on the table in under 30 minutes.

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • In a covered medium saucepan, cook green beans in a small amount of boiling water for 6 to 8 minutes or until crisp-tender. Drain; set aside.

  • Meanwhile, in a small skillet, cook sesame seeds over medium heat for 1 to 2 minutes or until toasted, stirring frequently. Set aside.

  • For sauce:

  • In a small bowl, combine orange juice, soy sauce, sesame oil, cornstarch and orange peel; set aside.

  • Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium-high heat. Add green onions, ginger, and garlic to hot skillet; stir-fry for 1 minute. Add the precooked green beans; stir-fry for 2 minutes. Remove vegetables from skillet.

  • Carefully add oil to the hot skillet. Add beef; stir-fry about 3 minutes or until desired doneness. Remove from skillet.

  • Stir sauce; add to skillet. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more. Return meat and vegetables to skillet. Heat through, stirring to coat all ingredients with sauce. Serve over hot cooked brown rice. Top with orange sections and sprinkle with toasted sesame seeds.

Nutrition Facts

3/4 cup beef mixture and 1/2 cup cooked rice
348 calories; protein 23.6g; carbohydrates 40.6g; dietary fiber 5.9g; sugars 10.2g; fat 10.4g; saturated fat 2.3g; cholesterol 51.6mg; vitamin a iu 751.5IU; vitamin c 63.1mg; folate 70.4mcg; calcium 98.3mg; iron 3.8mg; magnesium 92.3mg; potassium 656.3mg; sodium 341.1mg.

2 1/2 lean protein, 1 1/2 starch, 1 fruit, 1 vegetable