Introduction

The chart below provided by the United States Department of Agriculture (USDA) shows the nutritional value of different cuts of beef.  Beef is rich in protein, vitamins, calcium and iron.  It does not have carbohydrates, but unfortunately, it is also high in fat, cholesterol and sodium.  When buying beef, select one that is does not show a lot of fat.  Fortunately, many store labels show the nutritional value in the package – this is your best guideline in buying beef. Be sure to compare them when choosing. When preparing beef, be sure to trim any extra fat that are visible in the cut of meat.  In spite of all the apparent negatives about beef, it remains a good food source if eaten in moderation. The recipes selected are wholesome for the entire family, but diabetics should be mindful of the serving size recommendations. (The NDB Number* column on the chart refers to the USDA National Nutrient Database for Standard Reference, USDA, ARS)

 #1: Simple Asian-Style Barbecued Flank Steak

Serving for 6

Recipe Ingredients

  • 1 1/2 pounds trimmed flank steak
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons brown sugar (may substitute with artificial sweetners)
  • 1 tablespoon sesame oil
  • 1 tablespoon freshly grated ginger
  • 3 cloves minced garlic
  • 3 heads baby bok-choy; cut each head into 4 quarters
  • 1 tablespoon toasted sesame seeds
  • 2 tablespoons chopped green onions

Recipe Directions

  • Prepare the marinade by mixing soy sauce, brown sugar, oil, ginger and garlic in a small bowl.
  • Trim any excess fat from the meat. Score both sides (about 1/8 inch deep) spaced 2 -3 inches from each line.
  • Place the steak in a shallow bowl and pour the marinade over the steak. Coat both sides to infuse the marinade into the meat.
  • Cover the bowl and place in the refrigerator for 8 to 24 hours.
  • Using a charcoal or gas grill, place the steak on the grill rack over medium heat.  Grill uncovered for 15 to 20 minutes until medium.  Use the leftover marinate to garnish both sides of the meat.  Turn only once.  Place bok choy on the side of the meat for one to two minutes.
  • When done, remove the steak from the grill and place on a grill rack.  Cover with foil for around 10 to minutes minutes.
  • To serve, thinly slice the meat across the grain and arrange the slices on top of the bok choy.
  • Sprinkle with sesame seeds and green onions to taste.

Nutrition Information

Approximately 200 calories per serving

#2: Simple Spicy Chili

Serving for 4

Recipe Ingredients

  • 1 pound ground sirloin beef
  • 1 medium white onion (approximately 6 ounces) chopped
  • 1 large clove garlic, minced
  • 1 medium red bell pepper (approximately 6 ounces), seeded and chopped
  • 3 tablespoons chili powder
  • 1/2 tablespoon ground cumin
  • 1 teaspoon crushed ground oregano
  • 1 14 1/2 ounce can salt-free crushed tomatoes
  • 1/2 cup low-sodium beef broth
  • 1/2 cup plain non-fat yogurt
  • 2 tablespoons fresh minced cilantro
  • salt (to taste)
  • freshly ground black pepper (to taste)

Recipe Directions

  • Heat a large pot over medium heat and add the ground meat.
  • Cook, stirring well until the beef is browned.
  • Add onion, garlic, bell pepper into the pot and cook, stirring for 5 minutes.
  • Stir in chili powder, cumin, oregano, tomatoes (including liquid), and beef broth.
  • Simmer and cook covered, until meat and vegetables are tender, about 30 to 45 minutes.
  • When done, serve into a bowl

Nutrition Information Approximately 260 calories per serving

#3: Simple Grilled Flank Steak Pita

Serving for 6

Recipe Ingredients

  • 12 ounces beef flank steak
  • 1/2 cup clear Italian salad dressing (any store brand)
  • 1/2 teaspoon finely shredded lime peel
  • 2 tablespoons fresh cilantro
  • 1/4 cup finely chopped onion
  • 1/4 teaspoon salt (add to taste)
  • 1/4 teaspoon ground black pepper
  • 4 cups baby salad greens
  • 1 medium sweet red pepper, seeded and cut into bite-sized strips
  • 1 medium avocado, halved, seeded and thinly sliced
  • 3 whole wheat pita bread rounds, cuts in half horizontally

 

Recipe Directions

  • Score both sides of the steak by making shallow diagonal cuts spaced 1-inch apart
  • Combine salad dressing, lime peel, line juice, and cilantro.  Mix well.
  • Place the steak in a shallow bowl and pour the mixture over the steak.
  • Coat both sides to infuse the marinade into the meat.
  • Refrigerate for up to 24 hours, turning the meat over occasionally.
  • Drain beef, discard the marinate.
  • Sprinkle with salt and pepper.
  • Place the steak on a rack over a charcoal or gas grill and cook covered over medium heat for 15 to 20 minutes for medium doneness, turning once halfway through the grilling time.
  • Thinly slice across the grain. In a large bowl toss together beef, salad greens, sweet pepper, avocado.
  • Serve mixture onto pita halves.

Nutrition Information

Approximately 250 calories per serving