CHINESE PEPPER STEAK

Yield: 2 servings
Source: "Mix 'n Match Meals in Minutes"
 
INGREDIENTS

- 1 teaspoon sesame oil
- 1/2 medium onion, sliced (1 cup)
- 2 medium green bell peppers, sliced (about 3 cups)
- 1 tablespoon chopped fresh ginger or 1 teaspoon ground ginger
- 3 medium cloves garlic, crushed
- 1/2 pound sirloin steak, cut into 2x1/2-inch strips
- 2 tablespoons lite soy sauce

DIRECTIONS

Heat sesame oil in wok. When wok is smoking, add onion,
green pepper, ginger, and garlic. Stir-fry 3 minutes.

Add meat and stir-fry 1 minute.

Add soy sauce and stir-fry 3 minutes. Remove to a plate.
Do not wash work; use it to stir-fry cooked rice.

Nutritional Information Per Serving (1/2 of recipe):
Calories: 242, Fat: 8 g, Cholesterol: 64 mg, Sodium: 661 mg,
Carbohydrate: 19 g, Dietary Fiber: 4 g, Sugars: 11 g, Protein: 25 g
Diabetic Exchanges: 3 Lean Meat, 3 Vegetable

Marinated Steak Kabobs Serving Size: 4 ounces meat, Total Servings: 4 Ingredients 1/4 cup lite soy sauce 1 tablespoon honey 2 tablespoons dry sherry 1 teaspoon orange zest 1 tablespoon canola oil 1 pound sirloin steak, trimmed of any fat and cut into 1-1/2 inch cubes 1 large green pepper, seeded and cut into 1-inch squares 1 large red pepper, seeded and cut into 1-inch squares Directions Combine the soy sauce, honey, sherry, zest, and oil in a zippered plastic bag. Add the beef and close the bag. Refrigerate for 2 hours or overnight. Drain marinade. Soak wooden skewers in a pan of warm water for 30 minutes. Thread the steak and peppers alternately onto skewers. Prepare an oven broiler or outdoor grill with the rack set 4 inches from the heat source. Grill on each side over medium heat for a total of about 10 minutes, or until desired degree of doneness. Calories: 194 Protein: 23 g Sodium: 354 mg Cholesterol: 64 mg Fat: 7 g Carbohydrates: 9 g Exchanges: 3 Lean Meat, 2 Vegetable Source: The Diabetes Food and Nutrition Bible

NEW MEXICO-STYLE FLANK STEAK

Yield: 4 servings
Source: "The New Family Cookbook for People with Diabetes"
 
INGREDIENTS

Marinade:
- 1/4 cup tequila
- 2 tablespoons fresh lime juice
- 2 cloves garlic, minced
- 1/2 teaspoon hot pepper sauce

Rest of ingredients:
- 1 pound flank steak
- 1/8 teaspoon freshly ground pepper

DIRECTIONS

Combine the tequila, lime juice, garlic, and hot pepper
sauce in a shallow glass dish or zip-top freezer bag.

Add the steak; turn to coat. Cover the dish or seal the bag.
Marinate in the refrigerator at least 4 hours or overnight.

Prepare a charcoal grill or preheat the broiler.

Drain and discard the marinade. Grill or broil the steak
4 to 5 inches from the heat source 4 minutes per side for
medium-rare, or to desired doneness. Carve the steak into thin
slices across the grain. Season with pepper before serving.

Nutritional Information Per Serving (About 3 ounces):
Calories: 173, Fat: 8 g, Cholesterol: 54 mg, Sodium: 67 mg,
Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 22 g
Diabetic Exchanges: 3 Lean Meat

Diabetic Recipes

Farmhouse Beef Casserole Recipe
(makes 6 servings)

olive oil cooking spray
1 small, about 4 ounces (120 g), Russet or all-purpose potato
1 cup (114 g) shredded low-fat mozzarella cheese
1 pound (480 g) extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce (435 g) can no-salt-added diced tomatoes with juice
1 tablespoon chili powder, or to taste
2 cups (140 g) shredded green cabbage
salt (optional)
freshly ground pepper to taste
1 to 3 tablespoons purchased taco sauce
6 slices pickled jalapeño chile peppers (optional)


Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with cooking spray.
Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy.
Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once.
Per serving: 235 calories (40% calories from fat), 24 g protein, 11 g total fat (4.8 g saturated fat), 12 g carbohydrates, 2 g dietary fiber, 38 mg cholesterol, 471 mg potassium, 357 mg sodium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)

SLOW-COOKED SICILIAN POT ROAST

Yield: 8 servings
Source: "The Complete Diabetes Prevention Plan"
 
INGREDIENTS

- 2-1/2 pound well-trimmed top round roast or flat half brisket
- 1/2 teaspoon coarsely ground black pepper
- 2 cups sliced fresh mushrooms
- 1 cup chopped onions
- 1 cup chopped red or green bell peppers
or 1 cup roasted bell peppers, drained and chopped
- 14-1/2 ounce can diced Italian-style tomatoes, undrained
- 6-ounce can tomato paste with roasted garlic or Italian seasonings

DIRECTIONS

Rinse the meat with cool water and pat it dry with paper
towels. Sprinkle both sides with some of the pepper. Coat
a large nonstick skillet with nonstick cooking spray and
preheat over medium-high heat. Place the meat in the skillet
and cook for 2 to 3 minutes on each side, until nicely browned.

Place the mushrooms, onions, and bell peppers in a 3-quart
slow cooker and top with the roast. Pour the tomatoes over
the meat. Cover and cook on high for 5 hours or on low for
10 hours, until the meat is very tender.

Remove the roast to a serving platter and cover loosely
with aluminum foil to keep warm. Add the tomato paste to
the remaining slow cooker mixture and stir to mix well.

Slice the roast across the grain and serve hot
accompanied by the sauce. Serve with pasta if desired.

Nutritional Information Per Serving (1/8 of recipe):
Calories: 221, Carbohydrate: 12 g, Cholesterol: 80 mg,
Fat: 5.7 g, Saturated Fat: 1.7 g, Fiber: 2 g,
Protein: 29 g, Sodium: 440 mg, Calcium: 36 mg
Diabetic Exchanges: 3 Lean Meat, 2 Vegetable

MUSHROOM MEATLOAF

Yield: 8 servings
Source: "Secrets of Good-Carb Low-Carb Living"
 
INGREDIENTS

- 1-1/2 pounds 95-percent-lean ground beef or ground turkey
- 2 cups very finely chopped fresh mushrooms
- 3/4 cup very finely chopped onion
- 3/4 cup quick-cooking (1-minute) oats
- 8-ounce can tomato sauce with roasted garlic or Italian herbs
- 1/4 cup plus 2 tablespoons fat-free egg substitute
- 1/4 cup very finely chopped fresh parsley,
or 1 tablespoon plus 1 teaspoon dried parsley
- 1/2 teaspoon coarsely ground black pepper
- 1/2 teaspoon salt

DIRECTIONS

Place all of the ingredients except for 1/2 cup
of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray
and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the
remaining tomato sauce over the meatloaf and bake for 30
additional minutes, or until the meat is no longer pink
inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit
for 10 minutes before slicing and serving.

Nutritional Information Per Serving (1/8 of recipe):
Calories: 160, Carbohydrate: 9 g, Cholesterol: 45 mg,
Fat: 4.4 g, Saturated Fat: 1.6 g, Fiber: 1.7 g,
Protein: 20 g, Sodium: 399 mg, Calcium: 18 mg
Diabetic Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable

STRIP STEAKS WITH BROILED ASPARAGUS

Yield: 2 servings
Source: "The Complete Idiot's Guide to Terrific Diabetic Meals"
 
Serving size: 3 ounces cooked beef top loin steak with
2 tablespoons sauce and four spears of asparagus

INGREDIENTS

- Vegetable oil cooking spray
- 1 (8 ounces) boneless beef top loin (strip) steak,
cut about 3/4-inch thick, trimmed of all fat
- 1 or 2 cloves of garlic, coarsely chopped
- 1/2 teaspoon cracked or coarsely ground black pepper
- 8 - 10 (6 ounces) thin asparagus spears, trimmed
- 2 teaspoons garlic-flavored olive oil or regular olive oil

Sauce:

- 1/2 cup low-salt beef broth
- 1 tablespoon dry white wine
- 1/4 teaspoon Dijon mustard

DIRECTIONS

Rub steak on both sides with a mixture of garlic and pepper.
Place asparagus in shallow dish and drizzle with oil.

For sauce, in a medium skillet stir together broth and wine.
Cook over high heat for 4 to 5 minutes or until mixture is
reduced in volume to 1/4 cup. Whisk in mustard. Remove from
heat and keep warm.

Preheat the broiler. Spray an unheated broiler pan with cooking
spray and place steak on it. Broil 3 to 4 inches from the heat
for 8 to 10 minutes for medium rare or 10 to 12 minutes for
medium, turning once and place asparagus into the pan next
to the steak for the last two minutes of broiling.

Spoon sauce onto a plate. Cut steak in half crosswise
and place atop sauce. Top with asparagus spears.

Nutritional Information Per Serving:
Glycemic Index: (not significant), Glycemic Load: (not significant),
Calories: 226, Protein: 26 g, Carbohydrate: 3 g, Dietary Fiber: 1 g,
Fat: 11 g, Cholesterol: 67 mg, Sodium: 58 mg
Diabetic Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable

Southwest Shepherd's Pie

(makes 6 servings)



1 large onion, 8 ounces (240 g), chopped

2 garlic cloves, minced

1 carrot, 3 ounces (90 g), shredded

1/2 pound (240 g) button mushrooms, cleaned and sliced

1 pound (480 g) extra-lean ground beef sirloin

1 teaspoon (5 ml) crushed dried oregano

1/2 teaspoon (2.5 ml) crushed dried thyme

1/2 teaspoon (2.5 ml) ground cumin

1/4 teaspoon (1.25 ml) freshly ground pepper

1 tablespoon (9 g) unbleached all-purpose flour

1 cup (240 ml) fat-free low-sodium canned beef broth

1/3 cup (80 ml) dry red wine or additional beef broth

2 tablespoons (30 ml) tomato paste

vegetable cooking spray

Topping:

1 pound (480 g) russet potatoes, peeled and cut into chunks

3 to 4 tablespoons (45 to 60 ml) skim milk

1/2 teaspoon (2.5 ml) salt (optional)

1 to 2 tablespoons (15 to 30 ml) minced pickled jalapeño chile peppers, or

to taste

1 tablespoon minced fresh cilantro or flat-leaf parsley

1 tablespoon (15 ml) minced scallion

1/4 teaspoon (1.25 ml) paprika

3 tablespoons (30 g) shredded 2% jack cheese



In a large nonstick skillet, sauté onion, garlic, carrot, and mushrooms over

medium heat, stirring occasionally, until vegetables are wilted and pan

liquids are absorbed, about 6 minutes.

Crumble in the ground sirloin and continue to cook, stirring occasionally,

until beef is well browned, about 5 minutes. Drain off any excess fat.

Add oregano, thyme, cumin, and pepper. Sprinkle flour over the beef mixture

and stir. Add beef broth, wine, and tomato paste. Stir until well combined.

Line a 2-quart (2 l) casserole with a piece of heavy-duty aluminum foil

large enough to completely enclose the casserole. Lightly spray the foil

inside the casserole with cooking spray.

Transfer meat mixture to the prepared casserole. Set aside while you prepare

the topping.

Place the potatoes in a pot of boiling water to cover. Reduce heat and

simmer until tender when pierced with a fork, 15 to 20 minutes. Drain.

Mash the potatoes, adding sufficient skim milk until the potatoes are

fluffy. Stir in the salt (if using), minced jalapeño chiles, cilantro, and

scallion. Spoon the potato mixture onto the top of the meat mixture, making

swirls with the back of a spoon. Sprinkle with paprika and cheese. 8. Cover

the casserole and freeze until solid. Lift the food out of the casserole

(the foil will adhere), wrap securely in the foil, then slip the package

into a self-sealing plastic freezer bag or overwrap in additional foil or

freezer paper. Label with the casserole name and the date. Use within 3

months.

When ready to bake, unwrap the casserole and place back in the casserole

dish to bake. Defrost completely. Then bake at 375°F (190°C) for 40 to 45

minutes, until golden and bubbly. (Since the casserole will be full, it may

bubble over, so place a sheet of aluminum foil under the casserole to catch

any drips.) Serve hot.



Per serving: 226 calories (25% calories from fat), 17 g protein, 6 g total

fat (2.7 g saturated fat), 23 g carbohydrate, 3 g dietary fiber, 41 mg

cholesterol, 105 mg sodium

Exchanges: 2 lean meat, 1 carbohydrate (1 bread/starch)<WBR>, 1 vegetable

CHICKEN-FRIED STEAK WITH PAN GRAVY

Yield: 4 servings
Source: Magic Menus for People with Diabetes
 
INGREDIENTS

- 1 pound boneless round steak, pounded thin
- 1 egg, beaten with 1 tablespoon water
- 1/2 teaspoon garlic powder
- 1/4 teaspoon pepper
- 1/4 cup flour
- 1-1/2 tablespoon canola oil
- 1 tablespoon water

Gravy:

- 2 tablespoon flour
- 1/2 cup water
- 1/2 cup fat-free milk

DIRECTIONS

Trim fat from steak and cut into 4 pieces.

Combine garlic powder and pepper. Sprinkle seasonings
on both sides of steak. Dredge in flour and shake off
excess; dip in egg and again in flour. Heat oil in skillet.

Brown both sides of meat in oil, turning only once. Reduce
heat to low. Cook for 10-15 minutes or until juices run
clear. Add water to skillet, cover, and cook for 5 minutes.

Remove steak to heated plate. Add flour to drippings; when
light brown, stir in water and milk, whisking until it
thickens into a gravy. Add more water if gravy is too thick.
Return steaks to skillet; simmer gently until ready to serve.

Nutritional Information Per Serving (4 ounces):
Calories: 265, Fat: 12g, Cholesterol: 120 mg, Sodium: 66 mg,
Carbohydrate: 11 g, Dietary Fiber: 0 g, Sugars: 2 g, Protein: 26 g
Diabetic Exchanges: 1/2 Starch, 4 Lean Meat

NEW MEXICO-STYLE FLANK STEAK

Yield: 1 Steak (4 servings)
Source: "The New Family Cookbook for People with Diabetes"
 
INGREDIENTS

- 1/4 cup tequila
- 2 tablespoons fresh lime juice
- 2 cloves garlic, minced
- 1/2 teaspoon hot pepper sauce
- 1 pound flank steak
- 1/8 teaspoon freshly ground pepper

DIRECTIONS

Combine the tequila, lime juice, garlic, and hot pepper
sauce in shallow glass dish or zip-top freezer bag.

Add the steak; turn to coat. Cover the dish or seal the bag.
Marinate in the refrigerator at least 4 hours or overnight.

Prepare a charcoal grill or preheat the broiler.

Drain and discard the marinade. Grill or broil the steak
4 to 5 inches from the heat source 4 minutes per side for
medium-rare, or to desired doneness. Carve the steak into thin
slices across the grain. Season with pepper before servings.

Nutritional Information Per Serving (About 3 ounces):
Calories: 173, Fat: 8 g, Cholesterol: 54 mg, Sodium: 67 mg,
Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 0 g, Protein: 22 g
Diabetic Exchanges: 3 Lean Meat