Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Grilled steak with roasted garlic paste

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

Grilled steak with roasted garlic paste

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

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.)

Nutrition Facts

Per Serving:
  Calories: 230
  Carbohydrate: 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
Carbohydrate choices: 0

 

  

2009-01-16

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