Articles & Recipes

Chinese Stir-Fry (diabetes-Friendly)

November 10, 2018

Carefully planned, nutritious meals and sensible portion sizes are an essential part of diabetes management. Diabetes Meals for Good Health by Karen Graham makes meal planning easy and straightforward, so it’s no wonder that the first edition has nearly 100,000 copies in print.

Ingredients Makes 4 cups (1 L) [2 large meal servings]

1 small onion 1
1 to 2 cloves garlic, chopped 1 to 2
4 to 6 cups loosely packed vegetable pieces 1 to 1.5 L
3⁄4 cup raw lean red meat, chicken or fish, thinly sliced 175 mL
1 packet reduced-salt chicken or beef bouillon mix 1 packet
2 tbsp water 25 mL
2 tsp cornstarch 10 mL
1⁄4 cup cold water 50 mL
1 tbsp reduced-sodium soy sauce 15 mL
1⁄4 tsp ground ginger 1 mL

Instructions

  1. Chop up or slice your onion, garlic and 4 cups (1 L) of vegetables. I usually put in one bowl the vegetables that need the most cooking, such as carrots and broccoli. In a second bowl I put the vegetables that need less cooking, such as bean sprouts. Put the bowls of vegetables to the side.
  2. Place the raw meat (or other protein choice) in your cold wok or frying pan. Sprinkle the bouillon mix on your meat and stir. Add 2 tablespoons (25 mL) of water. Heat up your wok or frying pan and cook for about 3 minutes. If you are using cooked leftover meat instead of raw meat, it doesn’t need to be cooked first.
  3. Add the onions, garlic and first bowl of vegetables. Stir at high heat for 5 to 10 minutes, until cooked. Now add the second bowl of vegetables.
  4. In a small bowl, mix together the cornstarch, 1⁄4 cup (50 mL) of cold water, soy sauce and ginger. Add this to your wok. Cook for another minute or two, then serve.
Put your rice on to cook before you start making the stir-fry.

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