3/4 top beef sirloin steak, i-inch thick
4 oz whole-wheat thin spaghetti
2 tbsp orange juice +enough water to make 1/4 cup
2 tbsp hoisin sauce
1 tbsp reduced-sodium soy sauce
1/2 tsp toasted sesame oil
dash ground red pepper
1 garlic clove, minced
10-oz fresh asparagus, trimmed, cut into 1-inch pieces
1 medium carrot, cut into thin strips
1 small red onion, cut into wedges
Trim fat from the steak. Partially freeze so you can slice easily. Slice steak across the grain into thin bite-size strips; set aside.
Cook the pasta according to the package directions but omit any salt, oil or butter if called for. Drain the pasta, cover and keep warm.
Meanwhile make the sauce by stirring together the orange juice/water mixture, hoisin sauce, soy sauce, toasted sesame oil and the ground red pepper.
Coat a wok or 12-inch skillet with nonstick cooking spray. Preheat over medium-high heat until a drop of water sizzles. Add the garlic and stir-fry for 15 seconds. Add the asparagus and carrot strips; stir-fry for a minute. Add the onion; stir-fry 2 to 3 more minutes until the veggies are crisp-tender. Remove the vegetables and set aside.
Add the beef to skillet (or wok) and stir-fry 3 minutes or until of your desired doneness; add the vegetables back into the skillet. Drizzle the sauce over the meat and veggies; heat through. Serve mixture over the hot spaghetti.
Yield: 4 servings
Approximately per serving: 330 cal, 35 g carbs to 26 g protein
Diabetic exchanges: 2 starch, 1 vegetable, 2 1/2 lean meat