Diabetes-Friendly Recipes

Broiled Asian Steak

(makes 4 servings with planned-overs)

1garlic clove, minced
1tablespoon (15 ml) canola oil
1tablespoon (15 ml) fresh lemon juice
1teaspoon (5 ml) Worcestershire sauce
1teaspoon (5 ml) soy sauce
1teaspoon (5 ml) wasabi paste (Japanese horseradish) or 2 teaspoons (10 ml) prepared horseradish
1/4teaspoon (1.25 ml) fresh ground pepper
few drops liquid hot pepper sauce
2pounds (960 g) top round steak, cut 1-inch (2.5 cm) thick and trimmed of all fat
  1. In a shallow glass dish, combine marinade ingredients, mixing well. Using a sharp knife, score the steak in a diamond pattern, cutting about 1/8-inch (0.5 cm) deep. Place steak in dish; turn to coat both sides with marinade. Let stand for 30 minutes, turning steak several times.
  2. Preheat broiler or light the grill. Drain off marinade into a small pan. Set aside. Broil or grill, 4 inches (10 cm) from source of heat, to desired doneness, turning once. Cut to test (it will take 8 to 10 minutes for medium-rare).
  3. Bring reserved marinade to a boil over high heat. To serve, cut steak across the grain into thin, slanted slices. Arrange half of the steak slices on a heated serving platter and nap with hot marinade. Wrap remaining steak slices in aluminum foil; refrigerate to use in day 2.
Per serving:204 calories (35% calories from fat), 31 g protein, 8 g total fat (2.2 g saturated fat), 1 g carbohydrate, 0 dietary fiber, 77 mg cholesterol, 131 mg sodium
Exchanges:4 lean meat



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