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Herbed Steak

Diabetic Recipe

Marinating meat for herbed steak and onions in a plastic bag keeps the meat covered with the herb marinade and makes cleanup a cinch. Just throw out the bag.

Herbed Steak

Recipe Ingredients

1 cup tomato juice
1 tablespoon olive oil or cooking oil
1/2 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
1/4 teaspoon pepper
1 clove garlic, minced
1 pound beef top round steak, cut 1-inch thick
2 large onions, thinly sliced and separated into rings
Steamed green beans (optional)


Herbs

Recipe Directions

For marinade, combine tomato juice, oil, basil, oregano, pepper, and garlic. Set aside.

Trim fat from steak and cut steak into four equal portions. Place meat in a plastic bag set in a deep bowl. Pour marinade over steak. Seal bag; turn to coat steak well. Marinate overnight in the refrigerator. Then, drain steak, reserving marinade.

Place onions on an 18-inch square of heavy foil. Turn edges of foil up slightly. Drizzle 1/2-cup of the reserved marinade over onions. Fold foil tightly to seal. Grill onion packet and steak on an uncovered grill directly over medium coals for ten minutes. Turn onion packet and steak; brush steak with marinade. Discard any remaining marinade. Grill steak to desired doneness, allowing eight to ten minutes more for medium doneness. Grill onions eight minutes more or until tender.

Unwrap onions and place on a serving plate. Arrange meat atop onion. Spoon any remaining sauce from onions over the meat. Serve with steamed green beans, if desired.

Nutrition Information

Recipe makes 4 servings
Calories: 193; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 44mg; Sodium: 272mg; Carbohydrates: 10g; Fiber: 2g; Protein: 25g

Diabetic Exchange:  Very Lean Meat: 3, Fat: 1


Pan Broiling Steaks

If you're cooking indoors, pan-broil steak in a heavy skillet or grill pan (a skillet with grids on the bottom).

If juices accumulate, remove them periodically with a bulb baster or spoon.

Heat the pan until a drop of water sizzles on it and spritz the bottom with non-stick vegetable spray. Add the meat and cook over moderately high heat until the grill marks show, turn, and grill the other side until so marked. Lower the heat slightly and cook until done as desired, 2 or 3 minutes for rare; 5 to 6 minutes for medium; and up to 15 minutes for well done. Increase the time 4 to 5 minutes for 1/2-inch thickness.

Smoked Flavor on a Propane Grill

To give barbecue flavor to food on a propane grill, soak a handful of your favorite hardwood chips in water for 15 minutes. Pour off the water and wrap the damp chips in aluminum foil, leaving one end open.

Wearing fireproof mitts, lay the smoker packet on the grill's heated grids or rocks. Smoky flavor will waft over the food.

Allow 15 to 20 minutes on the fire for the smoke flavor to permeate the meat. After the grill has cooled down, discard the foil smoker packet.