Recipes: Grilled Steaks with Chile, Cumin, Lime, and Scallions

the recipes

may 2000

Grilled Steaks with Chile, Cumin, Lime, and Scallions

Grilled Steaks with Chile, Cumin, Lime, and Scallions

(makes 4 servings)

2	8-ounce (240 g) New York strip steaks, cut 1 inch (2.5 cm) thick
1/4	cup (60 ml) fresh lime juice
2	cloves garlic, minced
1/2	tablespoon (7.5 ml) ground red New Mexican chile
1/2	teaspoon (2.5 ml) freshly ground pepper
1/2	teaspoon (2.5 ml) ground cumin
2	teaspoons (10 ml) olive oil
4	scallions, cleaned, white part and at least 3 inches (7.5 cm) green

Trim off all visible fat from the steaks. Brush with lime juice and rub with garlic, ground chile, ground pepper, and ground cumin. Let stand at room temperature for 30 minutes.
Light a grill or preheat the broiler. Brush both sides of the steak with olive oil.
Grill to desired doneness, about 4 to 5 minutes per side for medium-rare.
While steaks are grilling, also grill the scallions, turning often, until scallions are wilted and nicely browned.
To serve, slice the steaks into thin slices against the grain. Arrange slices on 4 heated dinner plates and top each portion with a grilled scallion.

Per serving:	207 calories (44% calories from fat), 25 g protein, 10 g total fat (3.3 g saturated fat), 3 g carbohydrates, 1 g dietary fiber, 64 mg cholesterol, 60 mg sodium
Diabetic exchanges:	3 lean protein

Cowboy Potatoes

(makes 4 servings)

1	pound (480 g) baby red potatoes, scrubbed
3	cloves garlic, peeled and cut in half
about 2/3	cup (160 ml) skim milk, heated
2	teaspoons (10 ml) minced picked jalapeño chiles
	salt (optional)
	freshly ground pepper to taste

If potatoes are larger than 1 inch (2.5 cm) in diameter, cut in half or quarters. Drop into a large pot of boiling water along with the garlic. Cook until tender when pierced with a fork, about 10 minutes.
Drain potatoes and begin mashing potatoes and garlic with a potato masher or electric mixer. Add hot milk and continue mashing until potatoes are desired consistency.
Stir in chiles and season with salt (if using) and pepper. Serve immediately.

Per serving:	95 calories (0% calories from fat), 5 g protein, 0 total fat (0 saturated fat), 23 g carbohydrates, 2 g dietary fiber, 1 mg cholesterol, 39 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch)

Asparagus with Parmesan

(makes 4 servings)

3/4	pound (360 g) fresh asparagus, woody stems snapped off and discarded
1	tablespoon (15 ml) fresh lemon juice
2	tablespoons (18 g) grated Parmesan cheese

Simmer the asparagus in water to cover until cooked crisp-tender, about 3 to 4 minutes. Drain
Return asparagus to pan and sprinkle with lemon juice and Parmesan cheese. Place over medium-high heat, shaking the pan several times, until asparagus is glazed and hot. Serve at once.

Per serving:	32 calories (27% calories from fat), 3 g protein, 1 g total fat (0.6 g saturated fat), 4 g carbohydrates, 2 g dietary fiber, 3 mg cholesterol, 60 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 vegetable)

Strawberry Lemonade

(makes 4 servings)

1 1/2	cups (224 g) fresh strawberries, halved
3/4	cup (104 g) Spoon One Sugar Replacement
1	cup (240 ml) cold water
3/4	cup (180 ml) fresh lemon juice (about 4 lemons)
1	tablespoon (15 ml) grated lemon zest
4	whole large strawberries with hull for garnish
	fresh sprigs of mint for garnish

In a food processor or blender, puree the strawberry halves and sugar replacement. Transfer to a large pitcher.
Stir in water, lemon juice, and lemon zest.
Cut each strawberry in half, almost to the hull, but not cutting through the hull.
Pour lemonade into tall glasses filled with ice. Add a mint sprig and position a cut strawberry over the rim of each glass.

Per serving:	77 calories (0% calories from fat), 1 g protein, 0 total fat (0 saturated fat), 33 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges:	2 carbohydrate (1 1/2 bread/starch, 1/2 fruit)

Editors Note: Although Spoon One is absorbed at slower rate than sugar, the nutrient analysis shows the equivalence of 2 carbohydrate exchanges, although it provides less calories than 2 carbohydrate exchanges would provide.

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