Diabetic Recipes – Main Dish
Source: Better Homes and Gardens 8 Grams or Less Low-Carb Recipes
Lemon Pepper Steaks
Ingredients:
2 boneless beef top loin steaks, cut 1 inch thick
1 tbsp snipped fresh oregano or 1 tsp dried oregano, crushed
1 tsp bottled minced garlic
1 tsp finely shredded lemon peel
1 tsp olive oil or cooking oil
1/4 tsp coarsely ground black pepper
Directions:
Trim fat from steaks. In a small bowl stir together oregano, garlic, lemon peel, oil and pepper. Using your fingers, rub mixture onto both sides of steaks.
For a charcoal grill, grill steaks on rack of an uncovered grill directly over medium coals until desired doneness, turning meat once halfway through grilling. Allow 11 to 15 minutes for medium rare (145 degrees F) and 14 to 18 minutes for medium (160 degrees F). (For a gas grill, preheat grill. Reduce heat to medium. Place steak on grill rack over heat. Cover and grill as above.) To serve, thinly slice steak diagonally across the grain into thin strips.
Broiling Directions: Preheat broiler. Place steaks on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat until desired doneness, turning once halfway through broiling. Allow 12 to 14 minutes for medium rare and 15 to 18 minutes for medium.
Makes 4 Servings.
Nutrients Per Serving:
154 Calories
5 g Total Fat
2 g Saturated Fat
1 g Carbohydrate
24 g Protein
54 mg Cholesterol
61 mg Sodium
0 g Fiber
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Chicken Medallions with Mustard Sauce
Ingredients:
4 skinless, boneless chicken breast halves
salt and black pepper
2 tbsp olive oil or cooking oil
1/4 c dry white wine
2 tbsp creme fraiche
2 tbsp tarragon mustard or dill mustard
Directions:
Place each chicken breast half between 2 pieces of plastic wrap. Pound lightly with the flat side of a meat mallet to 1/2-inch thickness. Remove plastic wrap. Sprinkle chicken with salt and pepper. In a 12-inch skillet cook chicken breasts, 2 at a time, in hot oil over medium-high heat for 2 to 3 minutes or until golden, turning once. Transfer chicken to a serving platter; keep warm. For sauce, carefully add wine to hot skillet. Cook and stir until bubbly to loosen any brown bits in bottom of skillet. Add creme fraiche and mustard to skillet; stir with a wire whisk until combined. Spoon sauce over chicken.
Makes 4 Servings.
Nutrients Per Serving:
255 Calories
11g Total Fat
3 g Saturated Fat
1 g Carbohydrate
33 g Protein
92 mg Cholesterol
306 mg Sodium
0 g Fiber
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Spicy Orange-Glazed Pork Chops
Ingredients:
1/4 c sugar-free or low-sugar orange marmalade
2 tsp Dijon-style mustard
1 tsp lemon juice
1/8 to 1/4 tsp cayenne pepper
4 boneless pork loin chops, cut 3/4 inch thick
salt and black pepper
Directions:
For glaze, in a small bowl stir together orange marmalade, mustard, lemon juice, and cayenne pepper. Set glaze aside. Trim fat from chops.Sprinkles chops with salt and black pepper.
For a charcoal grill, grill chops on the greased rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until done (160 degrees F), turning once and brushing frequently with glaze during the last few minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chops on greased grill rack over heat. Cover and grill as above.)
Makes 4 Servings.
Nutrients Per Serving:
263 Calories
10 g Total Fat
3 g Saturated Fat
5 g Carbohydrate
37 g Protein
92 mg Cholesterol
126 mg Sodium
0 g Fiber
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Teriyaki Beef Spirals
Ingredients:
1 c loosely packed fresh spinach leaves
1/2 c finely chopped water chestnuts
1/4 c chopped green onions (2)
1/4 c reduced-sodium teriyaki sauce
3/4 to 1 lb beef flank steak
salt and black pepper
Directions:
Remove stems from spinach leaves. Layer leaves on top of each other; slice crosswise into thin strips. In a medium bowl combine spinach strips, water chestnuts, green onions, and 2 tablespoons of the teriyaki sauce. Trim fat from steak. Score steak on both sides by making shallow cuts at 1-inch intervals in a diamond pattern. Place meat between 2 pieces of plastic wrap. Pound lightly with flat side of meat mallet into a 10×8-inch rectangle. Remove plastic wrap. Sprinkle steak with salt and pepper. Spread spinach mixture over steak. Starting from a short side, roll steak up. Secure with wooden toothpicks at 1-inch intervals, starting 1/2 inch from one end. Slice between toothpicks into eight 1-inch slices. Thread 2 slices onto each of 4 long metal skewers. Brush slices with teriyaki sauce.
For a charcoal grill, grill slices on the rack of an uncovered grill directly over medium coals for 12 to 14 minutes for medium doneness, turning once and brushing with teriyaki sauce halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place slices on grill rack over heat. Cover and grill as above.)
Makes 4 Servings.
Nutrients Per Serving:
135 Calories
6 g Total Fat
2 g Saturated Fat
2 g Carbohydrate
18 g Protein
42 mg Cholesterol
135 mg Sodium
1 g Fiber