Diane Werner

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Gingered Beef Stir-Fry
Prep: 20 min. + marinating
Cook: 20 min.

Ingredients:
3 Tablespoons reduced-sodium soy sauce, divided
1 Tablespoon sherry
1/4 teaspoon minced fresh gingerroot or dash ground ginger
1/2 pound beef flank steak, cut into thin strips
1 teaspoon cornstarch
1/2 cup beef broth
1-1/2 teaspoons hoisin sauce
1/8 teaspoon sugar
2 Tablespoons canola oil, divided
2 pounds fresh asparagus, trimmed and cut into 1-inch pieces
1 garlic clove, minced
3 cups hot cooked rice

Directions:
In a large resealable plastic bag, combine 2 Tablespoons soy sauce, sherry and ginger; add the beef. Seal bag and turn to coat; refrigerate for 30 minutes. In a small bowl, combine the cornstarch, broth, hoisin sauce, sugar and remaining soy sauce until smooth; set aside. In a large skillet or wok, stir-fry beef in 1 tablespoon oil until no longer pink. Remove and set aside. Stir-fry asparagus in remaining oil until crisp-tender. Add garlic; cook 1 minute longer. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Return beef to the pan; heat through. Serve with rice.
Yield: 4 servings.
Nutrition Facts: 1-1/4 cups stir-fry with 3/4 cup rice equals 347 calories, 12 g fat (2 g saturated fat), 27 mg cholesterol, 645 mg sodium, 41 g carbohydrate, 2 g fiber, 18 g protein. Diabetic Exchanges: 2 starch, 2 fat, 1 lean meat, 1 vegetable.


Chicken Chow Mein

Ingredients:
1 Tablespoon cornstarch
2/3 cup reduced-sodium chicken broth
1 teaspoon reduced-sodium soy sauce
1/2 teaspoon salt
1/4 teaspoon ground ginger
1/4 pound sliced fresh mushrooms
2/3 cup thinly sliced celery
1/4 cup sliced onion
1/4 cup thinly sliced green pepper
2 Tablespoons julienned carrot
1 teaspoon canola oil
1 garlic clove, minced
1 cup cubed cooked chicken breast
1 cup cooked brown rice
2 Tablespoons chow mein noodles

Directions:
In a small bowl, combine the cornstarch, broth, soy sauce, salt and ginger until smooth; set aside. In a large skillet or wok, stir-fry the mushrooms, celery, onion, pepper and carrot in oil for 5 minutes. Add garlic; stir-fry 1-2 minutes longer or until vegetables are crisp-tender. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice; sprinkle with chow mein noodles.
Yield: 2 servings.
Nutrition Facts: 1 cup chow mein with 1/2 cup cooked brown rice and 1 tablespoon chow mein noodles equals 307 calories, 7 g fat (1 g saturated fat), 54 mg cholesterol, 984 mg sodium, 35 g carbohydrate, 4 g fiber, 27 g protein.


Ginger Fried Rice
Prep/Total Time: 25 min.

Ingredients:
2 teaspoons canola oil, divided
1 egg, beaten
1/4 cup chopped sweet red pepper
1 Tablespoon chopped green onion
1 garlic clove, minced
1 cup cold cooked instant rice
1/4 cup cubed cooked chicken
1 to 2 Tablespoons reduced-sodium soy sauce
1/2 teaspoon ground ginger
1 Tablespoon shredded carrot

Directions:
In a large skillet, heat 1 teaspoon oil over medium-high heat. Pour egg into skillet. As egg sets, lift edges, letting uncooked portion flow underneath. When egg is completely cooked, remove to plate. Set aside. In the same skillet, saute pepper and onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the rice, chicken, soy sauce and ginger. Chop egg into small pieces; stir into skillet and heat through. Garnish with carrot.
Yield: 2 servings.
Nutrition Facts: 3/4 cup equals 223 calories, 9 g fat (2 g saturated fat), 121 mg cholesterol, 517 mg sodium, 23 g carbohydrate, 1 g fiber, 11 g protein.