Heart and diabetes diet recipes for stir fry
When creating heart and diabetes diet recipes, we need to get creative in order to eat right, but also to eat affordably. Fresh produce and beef can be kind of expensive in some places. Still, this stir fry recipe is low cost, delicious and healthy.
The beef can be an inexpensive cut like round, London broil, or something similar because you will cook it and let it simmer for several minutes. This will soften it. I usually buy packs of inexpensive London broil when it's on sale and section it into bags just for making stir fry.
Ingredients
|
Beef (London broil) |
|
1 pound |
|
Yellow onion |
Any onions will work |
2 large |
|
Green pepper |
1 large | |
|
Red pepper |
1 large | |
|
Broccoli |
1/2 stock | |
|
Mushrooms |
10 medium size | |
|
Cabbage and or Spinach |
cut in strips |
2 cups |
|
Soy Sauce |
1/4 cup | |
|
Beef bullion |
(optional) |
4 cubes |
Preparation
Simmer the meat in a pan with olive oil along with half of an onion diced up in small bits for about four minutes. Add a half cup of water and let the meat simmer over low heat for a half hour to tenderize it. You can add bullion if you want more flavor, but it does add sodium so heart healthy people may want to avoid this and try to limit the soy sauce.
Chop the vegetables into any size you want. Strips, cubes or chunks, it doesn't matter because stir fry vegetables cook quite fast. Cabbage and spinach will break down into very small sizes once it's cooked. You may have difficulty fitting everything in the wok or pan at first, but it does break down and it will be greatly reduced.
Throw the vegetables in and sprinkle the soy sauce. The vegetables will break down and make their own juice. You will only need to cook the stir fry long enough for the onions to loose their heat. From that point, it's a matter of preference how you like your stir fry either well done or with crunchy veggies still.
The fun part about stir fry is that you can make it with many different vegetables. The process is the same, but you can add things like, snow peas, leeks, mini corn, canned chestnuts, zucchini, carrots and fresh green beans.