1) BEEF STEAK with HERB GARNISH
2 tablespoons (30ml) Green onion finely chopped
2 tablespoons (30ml) Parsley, fresh chopped
2 tablespoons (30ml) Lemon juice
1 tablespoon (15ml) Vegetable oil
1 Clove garlic, finely chopped
1/4 teaspoon (1ml) Salt
Pepper, fresh ground
1 1/4 lb Rib eye or sirloin steak
Make the herb garnish ahead of time to allow flavors to blend. Combine onion, parsley, lemon juice, oil, garlic, salt & pepper in a glass bowl;
Leave to stand at room temperature at least 2 hrs. At meal time, broil or saute meat in a heavy frying pan lightly brushed with oil.
Spoon herb garnish over each serving.
2) SHEPHERD'S PIE
2 Peeled potatoes, cut up
2 tablespoons (30ml) Grated Parmesan cheese
1 lb Lean ground meat *
2 cups (500ml) Water
1 tablespoon (15ml) Flour
2 teaspoons (10ml) Worcestershire sauce
1 Beef stock cube, crushed
1/2 teaspoon (2ml) Celery salt
2 tablespoons (30ml) Chopped onion
1 1/2 cup (375ml) Frozen mixed vegetables
1 cup (250ml) Sliced mushrooms
* Use ground beef, pork or lamb OR 3/4 lb. cooked meat such as leftover roast. Chop leftover meat into small pieces and omit meat browning step.
Cook potatoes in lightly salted water just until tender. Drain, reserving 3 tablespoons (45ml) cooking liquid. Mash potatoes with reserved cooking liquid until fluffy; fold in Parmesan cheese. Set aside.
Stir-cook meat in a frying pan until pinkness disappears; remove to a plate. Remove any fat from frying pan.
Combine water, flour, Worcestershire sauce, bouillon cube and celery salt in a screw top jar; shake until thoroughly mixed; pour into frying pan. Add onion and stir-cook over medium heat 3 min; add vegetables, return to a boil, and stir-cook 2 min. Stir in mushrooms and browned meat. Continue cooking until heated through.
Spoon into a casserole dish; top with potato mixture. Bake in 375F oven 30 min until potatoes are lightly browned and mixture is bubbly.
From Choice Cooking by Canadian Diabetes Association
Shared by Elizabeth Rodier
3) Bite-Size Pepperoni Pizza
4 English Muffins
8 oz Pizza Sauce
1/2 (125ml) cup Onions, finely chopped
8 Green Pepper Rings
16 slices Pepperoni; cut in half
1 cup (250ml) Mozzarella Cheese, shredded
Split the muffins in half and toast them in the toaster. Spread the pizza sauce on both halves of the muffins. Top with the onions. Cut each muffin half into four pieces.
Place the eight muffin pieces on a grill. Lay one-quarter section of the green pepper on top of each muffin piece. Place one-half slice of the pepperoni on top of each muffin piece. Top evenly with the mozzarella cheese.
Grill for 10 minutes until the cheese starts to go brown.
Source: Diabetic Microwave Cookbook, by Mary Jane Finsand
Shared by: Norman R. Brown
4) Beef Stroganoff
500g diced beef
2 cups (500ml) rice
200g chopped mushrooms
1 large onion
1 1/2 cup (375ml) creme fraîche
1 pint beef stock
Olive oil or cooking spray
Brown the beef and put in a casserole dish with the beef stock. Cook for 2 1/2 hours.
1/4 hour before the beef is cooked chop up the onion and mushrooms and fry with the onions in olive oil or cooking spray.
Add the beef and creme fraiche and stir until blended in.
Cook the rice according to the instructions.
Source: My own recipe
2 teaspoons (10ml) cracked black pepper
1/2 teaspoon (3ml) salt
2 cloves garlic, minced
4 (4-ounce) beef tenderloin steaks (1 inch thick
non-stick cooking spray
1 cup thinly sliced onion, separated into rings
2/3 cup (160ml) dry red wine
2 tablespoons steak sauce
Combine first 3 ingredients in a small bowl; rub both sides of beef with pepper mixture.
Place beef on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Set aside; keep warm.
Place a medium nonstick skillet coated with cooking spray over medium-high heat. Add onion to skillet; cover and cook 5 minutes, stirring occasionally.
Remove onion from skillet; set aside, and keep warm.
Add wine to skillet, scraping pan to loosen the browned bits.
Cook over medium-high heat until reduced to 1/3 cup (about 1 minute), and stir in steak sauce.
Spoon wine sauce over steaks, and top with onion. Serve with potatoes.
6) Beef stir fry
1/2 (6-8 ounce) beef steak
Salt and freshly ground black pepper
2 tablespoons (30ml) soy sauce
1 tablespoon (15ml) minced garlic
1/2 large onion, finely diced
1/2 large carrot, peeled and cut
2 tablespoons (30ml) honey
1 tablespoon (15ml) rice wine vinegar
1 tablespoon (15ml) Black bean sauce
Pour enough cooking oil to lightly coat bottom of wok. Add onion and garlic and cook, stirring, until garlic is golden. Remove and keep warm.
Sprinkle beef liberally with salt and freshly ground black pepper. Add 4 beef slices and stir-fry until no longer pink outside and well browned. Remove and repeat until all beef has been cooked.
Add carrots, soy sauce, honey, vinegar and stir-fry until vegetables are lightly browned around edges.
Add cooked ingredients and toss until heated through.
I will find some more diabetic recipes to add to this site very soon.
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