Hot Roast Beef Sandwiches
Perfect for lunch, dinner or as a BBQ dish!
For this recipe, and for dozens of other Association-approved recipes, purchase 15-Minute Diabetic Meals from our online store.
Serves 4; serving size: Serving Size: 2 bread slices, 3 oz cooked beef, and about 2 Tbsps sauce
1 lb boneless sirloin steak
2 tsps instant coffee granules
1/4 tsp black pepper
1/2 cup water
1/4 cup dry red wine
2 tsps balsamic vinegar
2 tsps from a 1-oz package au jus gravy mix
1 tsp sugar
1/8 to 1/4 tsp dried pepper flakes
6 oz whole-wheat Italian bread, cut into 8 slices, warmed
2 Tbsps stone-ground or regular Dijon mustard
2 Tbsps chopped parsley (optional)
- Sprinkle both sides of the beef with the coffee granules and the pepper, pressing down with fingertips to adhere. Place a large nonstick skillet over medium-high heat until hot. Coat skillet with cooking spray and cook beef for 4 minutes on each side. Place on cutting board and let stand 3 minutes before thinly slicing.
- Meanwhile, stir together the water, wine, vinegar, gravy mix, sugar, and pepper flakes in a small bowl and set aside.
Add the wine mixture to the skillet and bring to a boil, scraping the bottom and boiling 3 minutes or until reduced to a scant 1/2 cup. Remove from heat and stir in the oil. Add any accumulated juices from the beef (on the cutting board).
- Place two bread slices on each of four dinner plates, spread each bread slice with equal amounts of the mustard (about 1/2 tsp), arrange equal amounts of the beef on top of bread slices, spoon the sauce over all, and sprinkle with the parsley if desired.
1 1/2 Starch
3 Lean Meat
Calories from Fat: 55
Total Fat: 6.0 g
Saturated Fat: 2.0 g
Cholesterol: 40 mg
Sodium: 720 mg
Total Carbohydrate: 23 g
Dietary Fiber: 3 g
Sugars: 5 g
Protein: 28 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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