Articles & Recipes

Sichuan Beef Stir-Fry (diabetes-friendly)

May 25, 2018

This dish, called Si Chuan Jiang Bao Niu Rou, originated in the Sichuan province, in southwestern China, and is popular, in various incarnations, in restaurants around the world. This version is spicy, but if you are heat-averse, you can omit the dried red chiles. Serve with a side of rice and some steamed vegetables for a delicious meal.

Ingredients Makes 4 servings

1 tsp cornstarch 5 mL
1⁄2 tsp granulated sugar 2 mL
1⁄4 tsp freshly ground black pepper 1 mL
2 tbsp reduced-sodium soy sauce 30 mL
8 oz beef flank steak, cut into 1⁄4-inch (0.5 cm) thick strips 250 g
1 tsp vegetable oil 5 mL
2 cloves garlic, minced 2
2 dried red chile peppers, cut into 1-inch (2.5 cm) pieces 2
1 tbsp minced gingerroot 15 mL
8 stalks asparagus, cut into 2-inch (5 cm) pieces 8
1 cup snow peas, trimmed 250 mL
1 cup chopped red bell pepper (1-inch/2.5 cm pieces) 250 mL
1 tbsp water 15 mL

Instructions

Prep
  • Preparation time: 15 minutes
  • Marinating time: 10 minutes
  • Cooking time: 10 minutes
  1. In a bowl, combine cornstarch, sugar, pepper and soy sauce. Stir in beef. Marinate for 10 minutes.
  2. In a wok or large nonstick skillet, heat oil over medium-high heat. Add garlic, chiles and ginger; stir-fry for 30 seconds. Add asparagus, snow peas and red pepper; stir-fry for 3 minutes. Transfer vegetables to a bowl.
  3. Add beef and marinade to the wok and stir-fry over medium-high heat for 3 minutes or until beef is cooked to desired doneness.
  4. Return vegetables to the wok. Stir in water and remove from heat.
One tablespoon (15 mL) of regular soy sauce contains 1000 mg or more sodium. The reduced-sodium variety is a better option, but even then, always measure the amount you use: reduced-sodium soy sauce still has 580 mg or more sodium per tablespoon. Nonstick pans require good care to protect the nonstick coating. Buy good-quality, heavy pans and never heat an empty pan. And always use plastic, rubber, silicon or wood utensils; metal tools or those with a sharp edge can cause some of the nonstick coating to scrape off into your food.

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