🥩 Diabetes-Friendly Beef Stir-Fry Noodles
Serves: 2
Approx. carbs: 25–35 g per serving, depending on the noodles used
Ingredients
- 200 g lean beef, thinly sliced
- 100–120 g whole-wheat, high-protein, or shirataki noodles
- 2 cups mixed vegetables: broccoli, bell pepper, mushrooms, cabbage
- 1 tsp sesame or olive oil
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 1½ tbsp low-sodium soy sauce
- 1 tbsp vinegar or lime juice
- 1 tsp sesame oil
- ½ tsp chili flakes, optional
- 1 tsp cornstarch mixed with 2 tbsp water, optional
- Sesame seeds and spring onion for garnish
Method
- Cook the noodles according to the package directions. For regular noodles, keep the portion modest and avoid overcooking.
- Heat the oil in a large pan or wok. Stir-fry the beef over high heat for 2–3 minutes until browned. Remove and set aside.
- Add garlic, ginger and vegetables. Stir-fry for 4–5 minutes so the vegetables remain slightly crisp.
- Return the beef to the pan.
- Mix soy sauce, vinegar/lime juice, sesame oil and chili flakes. Add to the pan. If you want a thicker sauce, add the cornstarch mixture.
- Toss in the noodles and stir-fry for another 1–2 minutes.
- Finish with sesame seeds and spring onion.
For better blood-sugar control: make ½ the meal vegetables, ¼ beef, and ¼ noodles. Avoid sweet chili sauce, honey, brown sugar, and regular teriyaki sauce, which can substantially increase the carbohydrate load.