Diabetic Healthy Main Dish Beef

Diabetic Healthy Main Dish-Beef

Beef Burgundy

1 pound lean beef, cubed
1/4 cup flour
1/8 teaspoon pepper
2 tablespoons cooking oil
1/2 cup chopped onion
1 clove garlic
1/4 teaspoon thyme
1/4 teaspoon basil
1/4 teaspoon oregano
1/8 teaspoon rosemary
1 tablespoon parsley
1/2 cup dry red wine
1 cup water
2 cups chopped fresh tomatoes
2 cups diced raw carrots
2 cups sliced raw mushrooms
3 cups diced potatoes

Coat beef with flour and pepper. Brown meat in oil. Add onion and garlic, then cook until tender. Pour off fat. Add all spices, wine and water. Cover and simmer for 30 minutes, stirring occasionally, adding more water if necessary. Add tomatoes, carrots, mushrooms, and potatoes, simmer 1 more hour. Makes 8 servings

Nutritional Information (1 serving):
Calories: 197
Carbohydrates: 19 grams
Protein: 15 grams
Fat: 6 grams
Saturated fat: 2 grams
Cholesterol: 38 mg
Fiber: 3 grams
Sodium: 43 mg
Potassium: 635 mg
Calcium: 25 mg
Exchanges: 1 vegetable, 1 1/2 lean meat, 1 starch

Marinated Steak

1 pound trimmed lean round steak
1 large onion, sliced
1/2 cup low-sodium beef broth
2 tablespoons Worcestershire Sauce
1 bay leaf
1/4 teaspoon crushed red pepper
1/8 teaspoon allspice

Combine all ingredients in a large zip-top plastic bag. Seal and marinate in the refrigerator for at least 8 hours, turning occasionally. Remove steak from bag, reserving onion and marinade. Place steak on rack of a broiler pan coated with a non-stick cooking spray. Broil 7 to 8 minutes on each side or to desired degree of doneness. Set steak aside and keep warm. Coat a non-stick skillet with a non-stick cooking spray, add onion and sauté over medium-high heat until tender. Add reserved marinate, cover, reduce heat and simmer onion mixture 5 minutes. Remove and discard bay leaf. Transfer steak to a platter and spoon onion mixture over the steak. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 182
Carbohydrates: 6 grams
Protein: 28 grams
Fat: 5 grams
Saturated fat: 2 grams
Cholesterol: 71 mg
Fiber: 1 gram
Sodium: 150 mg
Potassium: 545 mg
Calcium: 25 mg
Exchanges: 4 very-lean meat and 1 vegetable

Rice Meat Balls

1 cup instant rice
1 pound extra-lean ground beef
1 egg, slightly beaten
1/4 cup grated onion
1/4 teaspoon salt
1/8 teaspoon marjoram
dash of pepper
2 1/2 cups low-sodium tomato juice

Mix all ingredients except 2 cups of the tomato juice. Form into meat balls. Place meat balls into a skilled. Brown meat balls and drain off any fat. Pour juice over meat balls. Bring to a boil, reduce to medium heat, cover and cook for 15 minutes. Makes 6 ervings.

Nutritional Information (1 serving):
Calories: 241
Carbohydrates: 18 grams
Protein: 19 grams
Fat: 10 grams
Saturated fat: 4 grams
Cholesterol: 87 mg
Fiber: 1 gram
Sodium: 156 mg
Potassium: 456 mg
Calcium: 22 mg
Exchanges: 2 medium-fat meat, 1 starch

Sloppy Joes

1 pound extra-lean ground beef
1/4 cup tomato juice
2 tablespoons ground onion
1 tablespoon prepared mustard
1/4 teaspoon dry mustard
2 tablespoons ketchup
1/2 teaspoon salt

Brown ground beef and onions. Drain off fat. Add remaining ingredients. Simmer for 20 to 30 minutes. Serve on a bun. Makes 6 servings

Nutritional Information (1 serving on a bun):
Calories: 250
Carbohydrates: 24 grams
Protein: 16 grams
Fat: 9 grams
Saturated fat: 3 grams
Cholesterol: 42 mg
Fiber: 1 gram
Sodium: 451 mg (HIGH SODIUM)
Potassium: 263 mg
Calcium: 71 mg
Exchanges: 1 1/2 starch, 2 medium-fat meat