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Diabetic Recipes: Mexican Steak and Broccoli

Updated on August 3, 2012
Enjoy these diabetic recipes!
Enjoy these diabetic recipes! | Source

Mexican Recipes

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

Spices
Herbs
Other Seasonings
cayenne
cilantro
onion
chili powder
oregano
avocado
chipotle
garlic
tomato
cumin
bay leaf
tomatillo
paprika
sweet basil
tequila
black pepper
annotto
bell peppers
cinnamon
spearmint
hot peppers
ground cloves
anise
cocoa
celery salt
lemon verbena
lime juice
tomato powder
thyme
mango
nutmeg
lemon grass
dried lemon peel
allspice
thyme
sesame seeds
ground coriander seed
sage
guava
I've learned to make some great diabetic meals, including Mexican recipes like the one pictured above!
I've learned to make some great diabetic meals, including Mexican recipes like the one pictured above! | Source

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!

Select steak is better than choice steak for low fat recipes.
Select steak is better than choice steak for low fat recipes. | Source

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.

Trim fat from steak.
Trim fat from steak. | Source
Make the steak rub.
Make the steak rub. | Source
Apply the steak rub to both sides.
Apply the steak rub to both sides. | Source
Roll up steak and slice it into long strips.
Roll up steak and slice it into long strips. | Source
Place sirloin strips in the steak marinade and refrigerate.
Place sirloin strips in the steak marinade and refrigerate. | Source
Have veggies ready.
Have veggies ready. | Source
Allow broccoli to drain while the steak cooks.
Allow broccoli to drain while the steak cooks. | Source
Add steak to a skillet that's been sprayed with cooking spray. Cook over medium-high.
Add steak to a skillet that's been sprayed with cooking spray. Cook over medium-high. | Source
Add peppers and onions.
Add peppers and onions. | Source
When steak is brown, remove from skillet.
When steak is brown, remove from skillet. | Source
To the same pan, add broccoli, cilantro, paprika, and garlic salt.
To the same pan, add broccoli, cilantro, paprika, and garlic salt. | Source
Stir-fry broccoli to fork tender.
Stir-fry broccoli to fork tender. | Source
When broccoli is done, add cheese and reduce heat.
When broccoli is done, add cheese and reduce heat. | Source
When cheese melts, serve broccoli with steak.
When cheese melts, serve broccoli with steak. | Source

Rate my recipe! Thanks!

4 stars from 5 ratings of Mexican Steak and Broccoli

Cook Time

Prep time: 20 min
Cook time: 30 min
Ready in: 50 min
Yields: 4 servings

Ingredients

  • 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

Instructions

  1. Trim all fat from steak.
  2. 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.
  3. 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.
  4. Place onion, bell pepper strips, and sliced jalapenos in a bowl.
  5. Remove meat from steak marinade and pat dry with paper towels.
  6. Empty broccoli onto several layers of paper towels to drain while the steak cooks.
  7. 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.
  8. 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.
  9. Cover broccoli with pepper jack slices and reduce heat to low. When cheese is melted, broccoli is ready.
  10. Serve steak and broccoli together on a large plate or platter.
Nutrition Facts
Serving size: 4 ounces steak, 1 cup broccoli
Calories 277
Calories from Fat90
% Daily Value *
Fat 10 g15%
Carbohydrates 6 g2%
* 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.

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Comments

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    • nicediabetes profile image

      nicediabetes 

      4 years ago from Australia

      Looks delicious, may try it myself

    • Simone Smith profile image

      Simone Haruko Smith 

      6 years ago from San Francisco

      Heck, I could make a meal out of just the broccoli part! This looks delicious.

    • Marcy Goodfleisch profile image

      Marcy Goodfleisch 

      6 years ago from Planet Earth

      I like the mix of seasonings you've used here - this would be a very tasty dish! I wonder if you could do this with chicken, too? Habee, you are such an incredible chef - I learn from you every time I click on one of your hubs!

      Voted up and up!

    • GarnetBird profile image

      Gloria Siess 

      6 years ago from Wrightwood, California

      I have made this before and have learned some good tips from this/it looks wonderful. Awesome HUB!!

    • Austinstar profile image

      Lela 

      6 years ago from Somewhere near the center of Texas

      You are so right, Holle. Authentic Mexican food is the real deal for taste and nutrition. Even though I grew up eating TexMex, when I went to Mexico and learned what REAL Mexican cuisine was I came back and started making my own. This is a great recipe for steak. Thanks!

    • habee profile imageAUTHOR

      Holle Abee 

      6 years ago from Georgia

      Thanks, Suki!

    • Suki C profile image

      Barbara C 

      6 years ago from Andalucia, Spain

      Lovely recipe - one I'll definitely try!

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