The All-Natural Diabetes Cookbook: The Whole Food Approach to Great Taste and Healthy Eating by Jackie Newgent

Author:Jackie Newgent [Newgent, Jackie]
Language: eng
Format: azw3
Tags: ebook
Publisher: American Diabetes Association
Published: 2015-12-14T16:00:00+00:00

Food Flair

Go for extra nuttiness by using pecan or walnut oil in place of part or all of the grapeseed or flaxseed oil. Whichever oil you use in the recipe, consider serving the dressing on the side. That’s so its lovely pink color is in the spotlight—and so everyone can add his or her desired amount.

Romaine Peppercorn-Steak Salad

This scrumptious entrée salad recipe was inspired by one I used to enjoy when visiting Chicago’s Gibsons Bar & Steakhouse back when I was 20-something. My cousin Monica and I often shared their large helping. I no longer live in the windy city, but luckily I’ve created a healthier version of the peppery salad that’s sized just right for anyone to enjoy in any part of the country. Here it is!

1 bunch romaine lettuce, coarsely chopped (8 cups loosely packed)

1 (5-ounce) package baby arugula

1 medium red onion, thinly sliced

2 tablespoons black peppercorns

2 (6-ounce) grass-fed lean beef tenderloin steaks, about 1 1/4 inches thick

Natural oil cooking spray

1/4 teaspoon sea salt

1 pint grape tomatoes

1/3 cup natural light balsamic vinaigrette dressing

2 tablespoons finely crumbled feta cheese

Serves: 4 | Serving Size: 3 1/2 cups

Prep Time: 18 minutes | Cooking Time: 8 minutes

1. In a large bowl, combine the lettuce, arugula, and onion. Keep chilled.

2. Coarsely grind the peppercorns in a spice or coffee grinder, peppermill, or food processor. Rub the peppercorns over both sides of steaks. Or pour the coarsely ground peppercorns onto a plate and firmly press both sides of each steak into them until coated. Lightly coat steaks with cooking spray.

3. Heat a large nonstick skillet over medium-high heat. Add the steaks and cook until medium rare, about 4 minutes per side. (Use your kitchen exhaust fan if steaks begin to smoke.) Sprinkle the steaks with the salt and let stand at least 5 minutes before slicing.

4. Meanwhile, toss the salad mixture with tomatoes and dressing. Arrange salad evenly on 4 plates. Slice each steak into 10 pieces. Arrange the steak on top of the salads, sprinkle with the cheese, and serve.

Choices/Exchanges: 2 vegetable, 3 lean protein

Calories 200, calories from fat 70, total fat 8g, saturated fat 3g, trans fat 0g, cholesterol 55mg, sodium 500mg, potassium 770mg, total carbohydrate 15g, dietary fiber 4g, sugars 6g, protein 21g, phosphorus 220mg

Fresh Fact

Two terms that indicate leanness in beef are “loin” and “round.” Lucky for lovers of tender, succulent beef, tenderloin is in that category. And ladies, steak is not just for the guys. It provides high-quality protein and iron, which is especially important if you’re highly active.

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