Beef and Broccoli Stir-Fry

This quick and easy stir-fry recipe is packed with flavor and is also rich in iron, perfect for a high-iron meal. The lean beef and broccoli provide an extra iron boost and the stir-frying method retains the nutrients.

Ingredients:

• ½ pound lean beef, sliced into thin strips (GI: 0)
• 2 tablespoons cornstarch (GI: 85)
• 1 head broccoli, chopped into small florets (GI: 15)
• 1 tablespoon olive oil (GI: 0)
• 1 tablespoon minced garlic (GI: 0)
• 1 tablespoon soy sauce (GI: 20)
• 1 tablespoon hoisin sauce (GI: 56)
• ½ tablespoon sesame oil (GI: 0)
• Salt and pepper to taste (GI: 0)

Cooking Instructions:

1. In a mixing bowl, add the beef strips and sprinkle the cornstarch over them. Toss until the beef is coated with cornstarch.
2. In a wok or large skillet, heat oil over medium-high heat. Add the minced garlic and stir-fry for 30 seconds.
3. Add the beef strips to the wok and stir-fry until they are browned and cooked, this will take around 3-5 minutes depending on the size of strips.
4. Add broccoli florets and stir to combine with the beef.
5. In a small mixing bowl, whisk together the soy sauce, hoisin sauce, and sesame oil. Add this sauce to the wok.
6. Continue to stir-fry until the broccoli is cooked yet still crunchy, and the sauce has thickened. This will take around 3-5 minutes more.
7. Turn off the heat and season with salt and pepper. Serve hot with a side of brown rice or quinoa if desired.

Flavor Profile:

This stir-fry offers a savory and slightly sweet flavor profile from the combination of beef and hoisin sauce, and the crunchiness of the broccoli adds a nice texture to the dish.

Serving Size:

This recipe serves 2 people, but you can adjust the portions accordingly.

Nutritional Facts:

Nutritional facts are generated and may not be 100% accurate.

Type-2 Diabetic Friendly:

This stir-fry recipe is diabetic-friendly and is high in iron, as beef contains heme iron which is more easily absorbed by the body. The broccoli also adds to the iron content of the dish. Overall, it's a healthy and balanced meal for people with Type 2 diabetes who need to maintain a steady blood sugar level while incorporating a good source of iron.