Diabetic Cookbook for Two (45 page)

2.
The next day, preheat the broiler to high.

3.
Drain the steak. Place on an unheated rack in the broiler pan. Place the pan in the preheated oven. Broil the steak for 13 to 17 minutes for medium (160°F), 3 inches from the heat, turning once halfway through. Remove from the oven. Let the filet rest for 2 to 3 minutes before cutting in half. Tent with aluminum foil to keep warm.

4.
While the filet cooks, poke the sweet potato all over with a fork. Microwave on high for about 6 minutes, or until soft. Thinly slice the cooked potato into rounds. Keep warm.

5.
In a small bowl, mix together the tomatoes, chives, and olive oil.

6.
Place 2 cups of spinach on each serving plate. Arrange half of the sweet potato slices in a half-moon shape on each plate. Spoon half of the tomatoes over the sweet potatoes. Place 1 filet half in the center of each plate.

7.
Enjoy!

PER SERVING
Calories: 360; Total Fat: 14g; Protein: 40g; Carbohydrates: 41g; Sugars: 14g; Fiber: 10g; Sodium: 232mg

COOKING TIP:
To grill the beef on a charcoal grill, place the meat on an uncovered grill rack directly over medium coals. Grill to the desired doneness, turning once halfway through cooking. Allow 12 to 15 minutes for medium (160°F). If using a gas grill, preheat the grill, then reduce the heat to medium. Place the meat on the grill rack and cover. Cook to the desired doneness. Remove the steaks from the grill. Cover and let stand for 5 minutes.

DAIRY-FREE

PREP TIME: 25 MINUTES, PLUS 1 HOUR MARINATING TIME • COOK TIME: 10 MINUTES

These robust beef kebabs pair marinated steak with a vegetable medley of summer squash, peppers, mushrooms, and onions to deliver a steak-house experience on a stick. The cut of meat provides the right balance between tenderness and flavor, and a delicious marinade of fresh herbs and balsamic vinegar gives these kebabs big flavor. A complete meal on a stick, customize this recipe with your favorite vegetables (more mushrooms, please!).

2 garlic cloves, finely chopped

¼ cup balsamic vinegar

¼ cup water

2 tablespoons extra-virgin olive oil

1 tablespoon chopped fresh oregano leaves, or 1 teaspoon dried

1½ teaspoons chopped fresh marjoram leaves, or ½ teaspoon dried

1 teaspoon granulated stevia

1 (¾-pound, 1-inch-thick) beef bone-in sirloin, or round steak, fat removed, cut into 1-inch pieces

1 medium yellow squash, sliced

1 medium green bell pepper, cut into 1-inch squares

6 whole fresh button mushrooms

1 small red onion, cut into 1-inch squares

1.
In a medium glass bowl, mix together the garlic, balsamic vinegar, water, olive oil, oregano, marjoram, and stevia.

2.
Add the beef. Stir until coated. Cover and refrigerate, stirring occasionally, for at least 1 hour but no longer than 12 hours.

3.
Preheat the oven to broil.

4.
Remove the beef from the marinade, reserving the marinade.

5.
Using 10-inch metal skewers, thread on 1 piece of beef, 1 piece of yellow squash, 1 piece of bell pepper, 1 mushroom, and 1 piece of onion, leaving ½ inch of space between each piece. Repeat with the remaining ingredients until all are used. Brush the kebabs with the reserved marinade.

6.
Place the kebabs on a rack in the broiler pan. Place the pan under the preheated broiler about 3 inches from the heat. Broil for 6 to 8 minutes for medium-rare to medium doneness, turning and brushing with the marinade after 3 minutes. Discard any remaining marinade.

7.
Enjoy this delightful meal on a stick!

PER SERVING
Calories: 548; Total Fat: 28g; Protein: 55g; Carbohydrates: 12g; Sugars: 5g; Fiber: 3g; Sodium: 115mg

TIP:
If you’re tempted to save the extra marinade—don’t. It needs to be discarded because it has been in contact with raw meat. Bacteria from the raw meat could transfer to the marinade.

DAIRY-FREE

PREP TIME: 30 MINUTES, PLUS 8 HOURS MARINATING TIME • COOK TIME: 1 HOUR, 20 MINUTES

Hearty, tasty, chock-full of vegetables and protein, this beef stew is warmly comforting and certain to fill your belly. Beef, beets, Brussels sprouts, carrots, and portobello mushrooms are seasoned with thyme in this simple recipe. Perfect for any chilly day, this is comfort food at its best. It’s so inexpensive to make, you won’t believe the deeply satisfying flavors in each bowl. Serve with a green salad or on a bed of zucchini “noodles.”

4 cups low-sodium beef broth, divided

3 tablespoons freshly squeezed lemon juice

2 teaspoons reduced-sodium soy sauce

2 teaspoons Worcestershire sauce

½ pound cubed beef stew meat

2 teaspoons extra-virgin olive oil

1 small onion, chopped

2 garlic cloves, minced

4 baby beets, tops removed, peeled, and cut into 1-inch cubes

1 cup chopped Brussels sprouts

2 medium carrots, sliced into 1-inch pieces

1 cup sliced baby portobello mushrooms

2 fresh thyme sprigs

⅛ teaspoon cayenne pepper

2 teaspoons cornstarch

1.
In a large sealable plastic bag, combine 1 cup of beef broth, the lemon juice, soy sauce, and Worcestershire sauce. Add the beef. Seal the bag, turning to coat. Refrigerate for 8 hours, or overnight.

2.
The next day, drain the beef and discard the marinade.

3.
In a large saucepan set over medium heat, combine the olive oil and drained beef. Cook for 8 to 10 minutes, or until browned. Transfer the meat to a bowl and set aside.

4.
To the same saucepan, add the onion. Sauté for 5 to 7 minutes, or until tender.

5.
Add the garlic. Cook for 1 minute.

6.
Add 2½ cups of beef broth. Return the meat to the pan. Increase the heat to high. Bring to a boil. Reduce the heat to low. Cover and simmer for 30 minutes.

7.
Add the beets, Brussels sprouts, carrots, mushrooms, thyme, and cayenne pepper. Increase the heat to high. Return to a boil. Reduce the heat to low. Cover and simmer for 30 minutes, or until the vegetables and beef are tender. Remove and discard the thyme sprigs.

8.
In a small bowl, whisk together the cornstarch and remaining ½ cup of beef broth until smooth. Gradually add to the stew, stirring to incorporate. Increase the heat to high. Bring to a boil again. Cook for 2 minutes, stirring, or until thickened.

PER SERVING
Calories: 361; Total Fat: 11g; Protein: 35g; Carbohydrates: 31g; Sugars: 13g; Fiber: 7g; Sodium: 812mg

COOKING TIP:
Plan ahead and prepare this stew in a slow cooker. Slow cookers are inexpensive to buy, economical to use, and great for making the most of budget ingredients. They offer a healthier, low-fat method of cooking and require a minimal amount of effort. They come in different sizes, as well—mini crockpots are perfect for making steel-cut oats for two, while the larger size is best suited for meal-size recipes.