Diabetic Recipes: Mexican Steak and Broccoli
I have more diabetic recipes for you! I’ve learned a lot about Mexican recipes from two of our friends, Jonas and Julia. The couple is from Mexico, and they own and operate two Mexican restaurants. They make everything from scratch – from their salsas to their mole, which involves hours of cooking. It’s funny, but I was never a big fan of Mexican recipes until I had the pleasure to enjoy some authentic Mexican food. Now, I’m pretty much hooked. In fact, I’ve turned several Mexican dishes into low carb recipes and diabetic recipes. I’ve even created some low fat recipes with a south-of-the-border flair.
I’ve found that when I add spices, herbs, and other flavorings, I really don’t miss the carbs and fat so much. Mexican recipes are certainly highly flavored, and I enjoy the flavorings’ playing the bongos on my taste buds. Tradition seasonings for Mexican foods include chipotle, cumin, black pepper, cayenne, onion, garlic, chili powder, paprika, cinnamon, and cilantro.
Mexican Spices, Herbs, and Other Seasonings
dried lemon peel
ground coriander seed
Diabetic Meals – Low Carb Recipes
My diabetic meals usually consist of some type of flesh, along with at least one low carb vegetable. I really try to include at least one cruciferous veggie every day in my healthy recipes, and broccoli fills the bill nicely. Broccoli is very low in carbs, and it contains fiber, vitamins, and minerals. Beef steak, by the way, has no carbohydrates.
I usually try to make my diabetic meals as healthy as possible. I also want my foods to taste good and be rib-stickingly satisfying, and you’ll see that my Mexican recipes for steak and broccoli are no exception. The entire meal is very low in carbs and contains calcium, fiber, and lots of protein. The whole meal contains just six grams of net carbs. Oh, and by the way, it’s also low in fat and calories!
Low Fat Recipes
Some people prefer low fat recipes to low carb recipes. But what if you can reap the benefits of both with the same great foods? With diabetic meals like this one, you can. Believe it or not, beef can be low in calories and in fat, as long as you use the right cut and the right grade.
The USDA grades beef on several factors, including marbling. Marbling is the fat deposits within the muscle. Generally speaking, choice beef has more marbling, and therefore more fat, than does select beef. And when it comes to steak, sirloin is low in fat. A three-ounce serving of lean sirloin has just 5 grams of fat and 160 calories.
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- 1 pound lean sirloin
- 1 tablespoon Ideal Brown brown sugar substitute
- 2 teaspoons chipotle powder
- 1 teaspoon meat tenderizer
- 1 teaspoon cumin
- 1 teaspoon black pepper
- 1/2 cup lime juice
- 1 green onion, sliced
- 1 teaspoon minced garlic
- 1 cup red onion strips
- 1 green bell pepper, cut into strips
- 1 red bell pepper, cut into strips
- 2 jalapenos, sliced
- cooking spray
- salt, to taste
- 14-ounce bag frozen broccoli, thawed
- 1/4 cup chopped fresh cilantro
- Lawry's garlic salt, to taste
- mild paprika, to taste
- 2 thin slices pepper jack cheese
- Trim all fat from steak.
- Combine brown sugar substitute, chipotle, meat tenderizer, cumin, and black pepper to make a dry rub. Rub both sides of meat with the steak rub.
- Roll steak up from long side and slice into strips. Place steak in a large Ziploc bag and add lime juice, green onion, and minced garlic. Refrigerate for at least four hours.
- Place onion, bell pepper strips, and sliced jalapenos in a bowl.
- Remove meat from steak marinade and pat dry with paper towels.
- Empty broccoli onto several layers of paper towels to drain while the steak cooks.
- Spray a non-stick skillet with cooking spray and heat over medium-high. Add steak strips, onion, bell pepper, and jalapenos. Stir-fry until steak is brown and veggies are soft. Sprinkle with salt and transfer to warm plate.
- Spray same skillet with more cooking spray. Add broccoli and cilantro and sprinkle with garlic salt and paprika. Cook over medium heat until broccoli is just tender.
- Cover broccoli with pepper jack slices and reduce heat to low. When cheese is melted, broccoli is ready.
- Serve steak and broccoli together on a large plate or platter.
|Serving size: 4 ounces steak, 1 cup broccoli|
|Calories from Fat||90|
|% Daily Value *|
|Fat 10 g||15%|
|Carbohydrates 6 g||2%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|