This beef stir-fry could help you fight diabetes

What could be better than a quick and delicious stir-fry made from lean sliced sirloin steak tossed with hoisin sauce? One that's easy to make and has only two grams of saturated fat.

• 350 g (12 oz) lean sirloin steak
• 30 ml (2 tbsp) low-sodium teriyaki sauce
• 10 medium shiitake mushrooms
• 250 g (8 oz) sugar snap peas or snow peas
• 2 large red peppers
• 45 ml (3 tbsp) hoisin sauce
• 30 ml (2 tbsp) cornstarch300 ml (1 1/4 c) low-sodium chicken broth or water
• 15 ml (1 tbsp) vegetable oil, divided
• 4 scallions, thinly sliced on the diagonal
• 2 cloves garlic, crushed

Preparation time: 15 minutes, plus marinating. Cooking time: 15 minutes. Serves 4.

1. Chill the steak in the freezer for 20 minutes for easier slicing. Cut across the grain into strips about three millimitres (1/8 inch) thick. Then, halve extra-long pieces crosswise. Toss with the teriyaki sauce in a medium bowl. Cover and refrigerate for at least 15 minutes or up to several hours.
2. Meanwhile, remove and discard the stems from the mushrooms and thinly slice the caps. Trim the ends from the peas and remove the strings. Cut the peppers into thin strips. Stir together the hoisin sauce, cornstarch and 50 millilitres (1/4 cup) of the broth in a small bowl until smooth. Set aside.
3. Heat five millilitres (one teaspoon) of the oil in a large nonstick skillet or wok over high heat until hot but not smoking. Add the scallions and stir-fry for one minute. Transfer to a large bowl.
4. Add the steak and garlic to the skillet and stir-fry until the meat is no longer pink, about two minutes. Transfer to the bowl.
5. Add another five millilitres (one teaspoon) of the oil and the mushrooms to the skillet. Stir-fry until they begin to soften, about three minutes, then transfer to the bowl.
6. Add the remaining five millilitres (pme teaspoon) of oil and the peas and peppers. Stir-fry just until they begin to soften, one to two minutes.
7. Return the meat and vegetables to the skillet and stir in the remaining 250 millilitres (one cup) of broth. Cover and cook over medium heat until the ingredients are heated through and the vegetables are crisp-tender, two to three minutes.
8. Whisk the hoisin sauce mixture and add to the skillet. Stir-fry until the sauce boils, then cook for one minute longer.

Per serving:

• 265 Calories
• 21 g Protein
• 27 g Carbohydrates
• 9 g Fat
• 2 g Saturated Fat
• 48 mg Cholesterol
• 5 g Fibre
• 543 mg Sodium

Easy on the taste buds and tough on diabetes, this stir-fry is a fresh alternative to the usual dinner fare. Serve it with brown rice and you will add even more diabetes-friendly fibre.