Recipes: Beef You Can Eat

the recipes

february 2002

Beef You Can Eat

Garlic Dijon Tenderloin Steak

(makes 4 servings)

2	cloves garlic, minced
2	tablespoons Dijon mustard
	juice of 1 lemon
1	pound (480 g) tenderloin steak

In a small bowl combine the minced garlic, mustard and lemon juice.
Trim steak of all fat. Marinate in the garlic mustard sauce for 30 minutes.
Preheat a well-seasoned ridged grill pan over moderately high heat and grill the steak, turning once, until done to your liking, about 3 1/2 minutes per side for medium rare. (Alternatively, the steak can be broiled about 4 inches from the heat source until done).
Transfer steak to a carving board and allow to stand for 5 minutes before slicing diagonally into thin slices.

Per serving:	185 calories (44% calories from fat), 24 g protein, 8 g total fat (3.1 g saturated fat), 0 carbohydrates, 0 dietary fiber, 233 mg sodium, 367 mg potassium
Diabetic exchanges:	3 lean protein

Cumin Coleslaw

(makes 4 servings)

3	tablespoons low-fat mayonnaise
2	tablespoons skim milk
1	jalapeño chile, seeded and minced (wear rubber gloves)
1/4	cup (16 g) chopped cilantro
1	teaspoon ground cumin
1	16-ounce (454 g) package cole slaw mix
3	scallions, white and 2 inches (5 cm) green, chopped
	freshly ground pepper

In a large bowl combine the mayonnaise, milk, chile, cilantro and cumin. Add the cole slaw mix and chopped scallions. Stir to incorporate the dressing. Add pepper to taste.
Cover and refrigerate for at least 2 hours to allow the flavors to blend.

Per serving:	65 calories (13% calories from fat), 2 g protein, 1 g total fat (0 saturated fat), 12 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 147 mg sodium, 316 mg potassium
Diabetic exchanges:	1 carbohydrate (2 1/2 vegetable)

Roasted Spiced Sweet Potatoes

(makes 4 servings)

1/8	teaspoon garlic powder
1/2	teaspoon ground cumin
1/2	teaspoon ground coriander seeds
1/8	teaspoon kosher salt
	freshly ground pepper
	olive oil cooking spray
1 1/2	pounds (720 g) sweet potatoes, washed and dried

Preheat oven to 425°F (220°C, Gas Mark 7 ).
In a small cup combine the spices and salt.
Cut the potatoes half and then into wedges (do not peel). Coat with cooking spray. Place on baking sheet and sprinkle with the spices. Grind pepper on top and coat again with cooking spray.
Bake the potatoes for 20 minutes. Turn and continue to bake until browned and cooked through

Per serving:	172 calories (0% calories from fat), 3 dg protein, 0 total fat (0 saturated fat), 44 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 118 mg sodium, 466 mg potassium
Diabetic exchanges:	3 carbohydrate (bread/starch)

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