Diabetic Cooking

Main Dishes

Grilled steak with roasted garlic paste

Preparation time: 20 minutes. Cooking time: 10–15 minutes. Baking time: 30–40 minutes (for garlic).
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Ingredients

  • 1 garlic bulb (with about 12–16 cloves)
  • 1 tablespoon extra-virgin olive oil
  • 1/2 cup finely chopped fresh parsley
  • 2 tablespoons freshly grated Parmesan cheese
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon black pepper
  • 4 lean sirloin steaks (4 ounces each), trimmed of visible fat

Directions

Preheat oven to 350°F. Cut 1/2 inch off the top of the garlic bulb, and rub the cut area with a bit of olive oil. Wrap in a piece of foil to seal, and bake about 30–40 minutes until soft. Cool bulb enough to handle. Wrap a towel around the warm bulb and squeeze the bulb to expel the flesh into a small bowl. With a fork, mash the garlic into a paste. Add olive oil and mix well. Add parsley, cheese, lemon juice, and pepper.

Broil or grill steaks until almost to desired doneness. (For medium steak, internal temperature should be about 165°F.) For last 2 minutes of cooking, spoon garlic mixture on top of steaks in an even layer. (Garlic paste can also be used to coat four 4-ounce chicken breasts or 1 pound of shrimp.)

Yield: 4 servings. Serving size: 1 four-ounce steak.

Nutrition Facts Per Serving:
Calories: 230, Carbohydrates: 4 g, Protein: 31 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 64 mg, Sodium: 128 mg, Fiber: 0 g

Exchanges per serving: 4 lean meat.


This recipe was developed by Kathleen Stanley, the Diabetes Education Program Coordinator at Central Baptist Hospital in Lexington, Kentucky. She frequently performs cooking demonstrations and has been involved in diabetes education for over 18 years.