Creole Beef Steak
Hearty and full of flavor. Latino cooks make churrascos with thin steak, which you can use instead of cube steak in this recipe, if desired.
For this recipe, and for dozens of other Association-approved recipes, purchase Cocinando para Latinos con Diabetes, Edición Segunda from our online store.
Serves 6; serving size: 1/6 recipe
1 1/2 lb cube steak
1 tsp salt, divided
1/4 tsp black pepper
1 1/2 tbsp olive oil
4 medium potatoes, peeled and thinly sliced
2 large onions, sliced into rings
1 medium green bell pepper, sliced into rings
1 medium red bell pepper, sliced into rings
3 plum tomatoes, thinly sliced
2 garlic cloves, thinly sliced
2 tsp chopped fresh parsley or cilantro
1/2 tsp oregano, divided
1/2 cup low-fat beef broth
1/2 cup white wine
- Season meat with 1/2 tsp salt and pepper. Heat oil in a large nonstick skillet over medium-low heat. Place a layer of meat in the skillet. On top of the meat, layer potatoes, onion, peppers, tomato, garlic, and parsley or cilantro. Sprinkle with 1/4 tsp each oregano and salt.
- Place another layer of meat in the skillet and repeat the layering of the other ingredients. Sprinkle with remaining oregano and salt.
- Pour the broth and wine in the skillet and cover. Cook until potatoes are tender, between 30-40 minutes. Place meat and vegetables on a serving platter and pour skillet juices over top.
2 Lean Meat
Calories from Fat: 80
Total Fat: 7.0 g
Saturated Fat: 2.3 g
Trans Fat: 0 g
Cholesterol: 60 mg
Sodium: 500 mg
Total Carbohydrate: 28 g
Dietary Fiber: 4 g
Sugars: 6 g
Protein: 26 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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