Coffee-Crusted Sirloin Steak
Coffee is used to intensify beef and chocolate dishes. It's great in desserts like chocolate cake, but equally as delicious in savory dishes, such as chili, stew, and even steak--as you'll quickly discover in this recipe.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Serves: 4; Serving size: 1 steak
1 lb boneless sirloin steak, about 3/4 in thickness, cut into four pieces
3/4 tsp salt-free steak seasoning
1 tsp chili powder
2 tsp instant coffee granules
1 Tbps canola oil
1/4 cup water
1 Tbsp balsamic vinegar
1/2 tsp coarsely ground black pepper
1/4 tsp salt
- Sprinkle steak evenly with steak seasoning and chili powder. Let stand 10 minutes at room temperature. Sprinkle evenly with coffee granules and press down with fingertips to allow granules to adhere.
- Heat oil in large nonstick skillet over medium-high heat. Tilt skillet to coat bottom lightly. Cook steak 2 minutes; turn and cook 1 minute or until desired doneness is reached. Set aside on serving platter. Add water, vinegar, and salt to skillet. Bring to a boil over medium-high heat and cook for 1 1/2-2 minutes or until reduced to 2 Tbsp.
Fast tip: Sirloin is a tender cut of beef but can be overcooked and become tough quickly. It’s best to cook it quickly, let it stand a few minutes to continue to cook while "resting" then thinly slice.
3 Lean Meat
Calories From Fat: 70
Total Fat: 8 g
Saturated Fat: 1.9 g
Trans Fat: 0.2 g
Cholesterol: 40 mg
Sodium: 200 mg
Total Carbohydrate: 2 g
Dietary Fiber: 0 g
Sugars: 1 g
Protein: 22 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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