Cooking with diabetes

Beef, broccoli, peppers will make Father's Day

A special day like Father's Day (Sunday) deserves a special meal. This recipes takes beef and broccoli to a whole new level.

Beef Steaks With Sweet-Soy Drizzle

1 pound boneless strip steaks, cut 1 inch thick

1 tablespoon minced fresh ginger

2 red bell peppers, cored, stemmed and halved

2 tablespoons brown sugar

2 tablespoons lite soy sauce

2 tablespoons rice vinegar

1 (14-to 16-ounce ) package frozen broccoli florets

Heat broiler.

Rub steaks evenly with ginger. Place steaks and pepper halves (skin-side up) on rack in broiler pan so surface of beef is 3 to 4 inches from heat. Broil until peppers are charred and steaks are cooked to desired doneness, 13 to 17 minutes for medium rare to medium, turning once. The peppers will probably be ready before the steaks; remove them to a plate to cool while the steaks finish.

Meanwhile, combine brown sugar, soy sauce and vinegar in small bowl, stirring until sugar dissolves. Reserve 2 tablespoons mixture for serving. Prepare broccoli according to package directions; drain. Toss with remaining soy mixture. Keep warm.

Remove skin from peppers and cut peppers into bite-size chunks and add to the broccoli and toss to combine.

Let steaks rest 5 minutes, then cut into serving pieces or carve into thin slices. Drizzle steaks with the reserved 2 tablespoons soy mixture. Serve with broccoli and peppers.

Makes 4 servings.

Nutrition information: Each serving contains approximately 300 calories, 33 g protein, 7 g fat, 18 g carbohydrate, 84 mg cholesterol, 500 mg sodium and 2 g fiber.

Dietary exchange: 4 lean meat, 11/2 vegetable, 1/2 carbohydrate

Recipe adapted from The Beef Checkoff

Food on 06/11/2014

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