Dinner

Asian-Style Grilled Beef Salad

Gluten-Free | Dairy-Free | Nut-Free
Enjoy the sweet and savory goodness of grilled flank steak on a bed of fresh summer vegetables in this Asian-inspired salad. Slice the steak thinly and enjoy a low-carb, nutrient-dense meal that will satisfy all of your taste buds.
Prep Time15 mins
Cook Time15 mins
Course: Salad
Cuisine: Japanese
Keyword: Beef, gluten free, Grilled, Salad
Servings: 4
Calories: 231kcal

Ingredients

  • ¼ cup freshly squeezed lime juice
  • 1 tablespoon low-sodium tamari or gluten-free soy sauce
  • 1 tablespoon extra-virgin olive oil
  • 1 garlic clove, minced
  • 1 teaspoon honey
  • ¼ teaspoon red pepper flakes
  • 1 pound grass-fed flank steak
  • ¼ teaspoon salt
  • Pinch freshly ground black pepper
  • 6 cups chopped leaf lettuce
  • 1 cucumber, halved lengthwise and thinly cut into half moons
  • ½ small red onion, sliced
  • 1 carrot, cut into ribbons
  • ¼ cup chopped fresh cilantro

Instructions

To make the dressing:

  • In a small bowl, whisk together the lime juice, tamari, olive
    oil, garlic, honey, and red pepper flakes. Set aside.

To make the salad:

  • Season the beef on both sides with the salt and pepper.
  • Heat a skillet over high heat until hot. Cook the beef for 3 to 6 minutes per side, depending on preferred doneness. Set aside, tented with aluminum foil, for 10 minutes.
  • In a large bowl, toss the lettuce, cucumber, onion, carrot, and cilantro.
  • Slice the beef thinly against the grain and transfer to the salad bowl.
  • Drizzle with the dressing and toss. Serve.
  • Substitution tip: To save on prep time, use a packaged, prewashed baby greens salad mix in place of the chopped lettuce.

Notes

Excerpt from Diabetic Cookbook and Meal Plan for the Newly Diagnosed: A 4-Week Introductory Guide to Manage Type 2 Diabetes, by Lori Zanini RD CDE, published by Rockridge Press. Copyright © 2018 by Callisto Media. All rights reserved.

Bulgogi (Grilled Korean Beef)

Course: Main Course
Cuisine: Asian
Keyword: Beef
Servings: 4 people
Calories: 180kcal

Ingredients

  • 12 ounces ounces lean boneless beef tenderloin
  • 3 scallions (white and green parts), chopped
  • 2 cloves garlic, minced
  • 2 teaspoons rice wine vinegar
  • 2 tablespoons water
  • 3 tablespoons reduced-sodium
  • 1 tablespoon honey or 2 packets artificial sweetener
  • 1/2 teaspoon ground black pepper
  • 1 (16-ounce) steamer bag frozen stir-fry vegetables

Instructions

  • Wrap the beef in plastic wrap and freeze until firm (but not rock hard). Once firm, slice beef thinly into long strips. Place in a baking dish.
  • In a small bowl, whisk together the scal­lions, garlic, vinegar, water, soy sauce, hon­ey, and pepper. Pour the mixture over the beef and let it marinate in the refrigerator for at least 30 minutes, up to 2 hours. While the beef is marinating, preheat an indoor or outdoor grill.
  • Remove the beef from the marinade and shake off any excess marinade. Grill beef 2-3 minutes on each side or until it is cooked to a medium-weil doneness.
  • Steam the vegetables and serve the beef over the steamed vegetables.

Notes

Excerpt from The Diabetes Cookbook published by American Diabetes Association. 

Shrimp Paella With Cauliflower Rice

Course: Main Course
Cuisine: American
Keyword: Paella, Shrimp
Servings: 6
Calories: 130kcal

Ingredients

  • Nonstick cooking spray
  • 1 link (3 ounces) fully cooked gluten­free andouille or chorizo chicken sausage, diced
  • 1 large onion, diced
  • 1 red bell pepper, seeded and diced
  • 2 cloves garlic, minced
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon paprika
  • 3 cups fat-free, gluten-free, low­sodium chicken broth
  • 6 cups cauliflower rice (buy frozen and microwave according to the directions on the package)
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 12 uncooked peeled and deveined shrimp

Instructions

  • Spray a large skillet with cooking spray and place over medium-high heat. Add sausage, onion, bell pepper, and garlic. Saute until onions start to caramelize, about 8 minutes.
  • Stir in turmeric and paprika. Add the broth, cauliflower rice, salt, and pepper. Bring to a boil; then reduce heat to low, cover, and simmer 5 minutes.
  • Add the shrimp to the cauliflower rice, cover, and cook until shrimp are just opaque in center, about 6 minutes.

Notes

Chef tip: To save time, buy shrimp that are already pee!ed and deveined. ff frozen, thaw under cold running water.
lf possible, use fresh (never frozen) shrimp, or shrimp that are free of preser­vatives (for example, shrimp that have not been treated with salt or STPP [sodium tripolyphosphate]).
Excerpt from The Diabetes Cookbook published by American Diabetes Association. 

Whole Roasted Cauliflower With Lemon Vinaigrette

Course: Main Course
Cuisine: American
Keyword: Cauliflower, Lemon, Roasted
Servings: 8
Calories: 80kcal

Ingredients

Cauliflower

  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1 (2 1/2-pound) whole cauliflower

Vinaigrette

  • Juice of 1/2 lemon
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon dried parsley
  • 1/8 teaspoon ground black pepper

Instructions

  • Preheat oven to 425° F.
  • In a small bowl mix together olive oil and salt.
  • Place cauliflower, cut side down, in a large baking dish. Pour olive oil evenly over cauliflower and use your hands to rub the oil and salt mixture into the cauliflower.
  • Place on the middle oven rack, and roast 1 hour (if cauliflower starts getting too dark, then cover with aluminum foil).
  • While cauliflower is roasting, whisk to­gether all the vinaigrette ingredients in a small bowl.
  • When cauliflower is finished roasting, pour vinaigrette evenly over entire head.
  • To serve, cut whole cauliflower in half, then cut each half into 4 pieces.

Notes

Excerpt from The Diabetes Cookbook published by American Diabetes Association.