Diabetic Cookbook for Two (46 page)

DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 20 MINUTES

Some pairings work so well together that they span generations. In the world of food, there are few combinations as fabled as pepper and steak. Black pepper is often just an afterthought or supplementary seasoning, at best. In this dish, the beef and black pepper are the stars while the bell peppers, onions, greens, and beans help take some of the edge off the spicy pepper. Enjoy with a large green salad or over a bed of vegetable “noodles.”

1 (½-pound, ½-inch-thick) boneless beef sirloin, halved

2 teaspoons coarsely ground black pepper, divided

¼ cup tomato sauce

2 tablespoons red wine vinegar

1 teaspoon dried basil

3 cups (1 bunch) chopped kale

1 cup chopped green beans

¾ cup chopped red bell pepper, or yellow bell pepper

¼ cup chopped onion

1.
Rub each side of the steak halves with ½ teaspoon of coarsely ground pepper.

2.
Heat a 10-inch nonstick skillet over medium heat. Add the beef. Cook for 8 to 12 minutes, turning once halfway through.

3.
Add the tomato sauce, red wine vinegar, and basil. Stir to combine.

4.
Add the kale, green beans, bell pepper, and onion. Stir to mix with the sauce. Reduce the heat to medium-low. Cook for about 5 minutes, uncovered, or until the vegetables are tender and beef is cooked medium doneness (160°F).

5.
Serve immediately and enjoy!

PER SERVING
Calories: 372; Total Fat: 17g; Protein: 35g; Carbohydrates: 22g; Sugars: 4g; Fiber: 6g; Sodium: 349mg

RECIPE TIP:
Instead of serving over high-carb pasta, try cooked spaghetti squash or vegetable noodles, like carrot noodles or zucchini noodles, made with a spiralizer or julienne peeler. Angel hair coleslaw can also be used as a pasta stand in. Simply combine the cabbage with the extra-virgin olive oil in a pan and cook until crisp-tender.

DAIRY-FREE • QUICK & EASY

PREP TIME: 10 MINUTES • COOK TIME: 15 MINUTES

This recipe cuts prep time to a minimum using powdered onion, garlic, and ginger. The sauce is sweetened without honey or sugar, but instead includes granulated stevia, a natural plant-based chemical-free alternative. This delicious one-pot meal is loaded with several servings of vegetables along with the high-protein rib-eye steaks. For added crunch, top with chopped peanuts or cashews.

2 tablespoons water

1 tablespoon reduced-sodium soy sauce

1½ teaspoons Worcestershire sauce

1¼ teaspoons distilled white vinegar

1 teaspoon extra-virgin olive oil

½ teaspoon granulated stevia

½ teaspoon onion powder

¼ teaspoon garlic powder

⅛ teaspoon ground

2 (6-ounce) lean beef rib-eye steaks

Extra-virgin olive oil cooking spray

2 cups sugar snap peas

1 cup sliced carrots

1 red bell pepper, sliced

1.
In a large bowl, whisk together the water, soy sauce, Worcestershire sauce, white vinegar, olive oil, stevia, onion powder, garlic powder, and ginger.

2.
With a fork, pierce the steaks several times. Add to the marinade. Let marinate in the refrigerator for at least 2 hours.

3.
Spray a large skillet with cooking spray. Place it over medium heat.

4.
Add the steaks. Cook for 7 minutes. Turn the steaks. Add the sugar snap peas, carrots, and bell pepper to the skillet. Cook for 7 minutes more, or until an instant-read thermometer inserted into the center of the steak reads 140°F.

5.
Serve and savor!

PER SERVING
Calories: 641; Total Fat: 40g; Protein: 48g; Carbohydrates: 23g; Sugars: 13g; Fiber: 4g; Sodium: 725mg

INGREDIENT TIP:
To lower the sodium even further, the low-sodium soy sauce can be replaced with Bragg Liquid Aminos, which is a gluten-free, soy-based seasoning sauce. Made from the building blocks of protein, liquid aminos usually contain only a small amount of naturally occurring sodium, far less than in regular soy sauce.

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 25 MINUTES

This simple recipe features sirloin steaks grilled with an assortment of vegetables. Grilling cooks the meat to melt-in-your-mouth tenderness and imparts a rich, smoky taste to the vegetables. Fragrant herb basil, with its bright, pungent, peppery taste, seasons the vegetables. High in protein, with several servings of vegetables, this is a complete and satisfying meal that can be eaten on its own or with a fresh garden salad.

Extra-virgin olive oil cooking spray

2 (8-ounce) sirloin steaks

2 medium pear-shaped tomatoes, halved lengthwise

1 medium zucchini, cut into chunks

1 medium yellow squash, cut into chunks

1 bell pepper (any color), cut into 1-inch pieces

2 tablespoons extra-virgin olive oil, divided

1 garlic clove, minced

¼ cup fresh basil, plus fresh sprigs, for garnish

Pinch salt

Freshly ground black pepper, to season

1.
Preheat the grill (charcoal or gas).

2.
Lightly coat a grill rack with cooking spray.

3.
Place the steaks on the grill rack, about 4 to 6 inches above the heat—whether a solid bed of medium-hot coals or gas. Cook for about 15 minutes, turning as needed, until evenly browned on the outside and an instant-read thermometer inserted in the center registers 145°F for medium-rare.

4.
While the steaks cook, place the tomatoes, zucchini, yellow squash, and bell pepper on the grill. Brush lightly with 1 tablespoon of olive oil. Grill for about 3 minutes, or until the vegetables are browned on the bottom. Turn them over. Continue to cook for about 3 minutes more, or until soft.

5.
In a medium skillet with a heatproof handle set over medium-high heat, stir together the remaining 1 tablespoon of olive oil, garlic, and basil.

6.
Transfer the grilled vegetables to the skillet. Stir to combine. Reduce the heat to low.

7.
Serve each steak accompanied by half of the vegetables. Season with salt and pepper. Garnish with the basil sprigs.

PER SERVING
Calories: 441; Total Fat: 21g; Protein: 51g; Carbohydrates: 13g; Sugars: 8g; Fiber: 4g; Sodium: 137mg