Nutrition Facts
![Calories](/-/media/AHA/Recipe/Recipe-Info-Icons/icon-calories.png?h=26&w=26&hash=B6414B1CD0E2FBF99A5FE816EC56494F)
Nutrition Facts
Calories | 400 | |
---|---|---|
Total Fat | 9 g | |
Saturated Fat | 2.5 g | |
Trans Fat | 0 g | |
Polyunsaturated Fat | 2 g | |
Monounsaturated Fat | 4 g | |
Cholesterol | 60 mg | |
Sodium | 380 mg | |
Total Carbohydrate | 47 g | |
Dietary Fiber | 4 g | |
Sugars | 4 g | |
Protein | 32 g |
Dietary Exchanges
3 starch, 4 lean meat
Ingredients
-
1 Tbsp. cornstarch -
1 Tbsp. 酱油(钠含量最低) -
1 tsp. grated, peeled gingerroot -
1 medium garlic clove (minced) -
1 lb. boneless steak,所有可见的脂肪丢弃,横向切成1/4英寸长的条,较长的条横向对半 -
1 cup uncooked, instant brown rice -
一杯无脂肪、低钠的牛肉汤 -
2 Tbsp. 海鲜酱(钠含量最低) -
1 tsp. toasted sesame oil -
1 tsp. canola or corn oil -
3 oz. broccoli florets, broken into bite-size pieces -
1 medium yellow summer squash, thinly sliced crosswise -
4个中等大小的葱(切成薄片) -
2 oz. red cabbage (shredded) -
1-2 Tbsp. water, as needed
Directions
-
把玉米淀粉放进一个中号碗里. 加入酱油,姜和大蒜,搅拌使玉米淀粉溶解. Add the beef, turning to coat. 盖上盖子,冷藏10分钟,偶尔翻动一下. -
同时,按照包装上的说明准备米饭,不要放盐和人造黄油. Set aside. -
在一个小碗里,把肉汤、海鲜酱和香油搅拌在一起. Set aside. -
In a large nonstick skillet or wok, 用中高火加热菜籽油, swirling to coat the bottom. 把牛肉混合物煮5分钟, 或者直到牛肉表面变成褐色(中间可能有点粉红色), stirring constantly. 把牛肉混合物转移到一个大盘子里. -
In the same skillet, still over medium-high heat, 把除水以外的其他材料搅拌在一起. 煮2-3分钟,或者直到蔬菜变脆,不断搅拌. 如果混合物变得太干,在水中搅拌. -
将牛肉混合物放回煎锅. 倒入肉汤混合物,搅拌均匀. 煮1-2分钟,或者直到肉汤变稠,偶尔搅拌一下. Serve the stir-fry over the rice.
![Diabetes & 心脏健康食谱,第二版](/-/media/AHA/Recipe/Cookbook-Images/diabetes-and-heart-health-cookbook.jpg?h=239&w=210&hash=569DBD6BC9B029EB26F445C971C00EDA)
Diabetes & 心脏健康食谱,第二版
美国心脏协会已经开发出符合其饮食建议的美味和心脏健康食谱. 这些食谱的设计也与美国糖尿病协会的饮食指南保持一致,并将为任何想要吃更健康饮食的人提供多样化的饮食计划.