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Diabetes Quick Fix: Honey Mustard Crusted Steak with Garlic Rosemary Beans

Linda Gassenheimer, Tribune News Service on

Published in Health Advice

Honey mustard and cumin create a tangy topping for grass-fed strip steak. Garlic and rosemary flavored cannellini beans complete this dinner that is quick enough for a midweek dinner and special enough to serve for the holiday season.

Helpful Hints:

-- If grass-fed strip steak is not available, use 1/2-pound beef tenderloin.

-- Honey mustard can be found with the other mustards in the condiment aisle.

-- Any type of beans such as red kidney beans can be used instead of cannellini beans.

Countdown:

-- Preheat broiler.

-- Prepare ingredients.

-- Start steak.

-- Make beans.

-- Finish steak.

Shopping List:

To buy: 3/4-pound grass-fed strip steak, 1 jar honey mustard, 1 bottle ground cumin, 1 can cannellini beans (or navy beans), 1 bottle dried rosemary

Staples: olive oil spray, fat-free, low-sodium chicken broth, minced garlic, salt, black peppercorns.

HONEY MUSTARD CRUSTED STEAK

Recipe by Linda Gassenheimer

Olive oil spray

2 tablespoons honey mustard

1 teaspoon ground cumin

3/4 pound grass-fed strip steak, visible fat removed

Salt and freshly ground black pepper

Preheat broiler, line a baking tray with foil and spray with vegetable oil spray. Mix honey mustard and cumin together in a bowl. Place steak on foil and broil 5 inches from heat for 3 minutes. Turn and spread mustard mixture over steak. Broil 4 minutes. A meat thermometer should read 145 degrees for medium rare. Remove to two dinner plates and sprinkle with salt and pepper to taste.

Yield 2 servings

Per serving: 246 calories, 56 calories from fat, 6.2 g total fat, 2 g saturated fat, 2.8 g monounsaturated fat, 96 mg cholesterol, 115 mg sodium, 3.9 g carbohydrate, 0.1 g dietary fiber, 3 g sugars, 39.5 g protein

Exchange: 5 lean meat

GARLIC ROSEMARY BEANS

Recipe by Linda Gassenheimer

1 1/2 cups rinsed and drained cannellini beans (or navy beans)

1/4 cup nonfat, low-sodium chicken broth

1 teaspoon minced garlic

1 teaspoon dried rosemary

Salt and freshly ground black pepper to taste

Place beans in a saucepan and heat over medium heat. Add chicken broth, garlic and rosemary. Simmer 3 minutes. Add salt and pepper to taste and serve.

Yield 2 servings

Per serving: 236 calories, 9.4 calories from fat, 1.1 g total fat, 0.4 g saturated fat, 0.1 g monounsaturated fat, 0 mg cholesterol, 78 mg sodium, 43.5 g carbohydrate, 10.4 g dietary fiber, 0.6 g sugars, 15.1 g protein

Exchanges: 2 1/2 starch, 1 lean meat

Look for honey mustard containing per tablespoon: 30 calories, 0 fat,15 mg sodium such as Grey Poupon.

(From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "Delicious One-Pot Dishes," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)

(c)2017 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

 

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