Southwestern Steak and Peppers
Yield: 4 servings
Source: "The Eating Well Diabetes Cookbook"
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp chili powder
1/4 tsp salt, or to taste
3/4 tsp coarsely ground pepper, plus more to taste
1 lb boneless top sirloin steak, trimmed of fat
3 cloves garlic, peeled, 1 halved and 2 minced
3 tsp canola oil or extra-virgin olive oil, divided
2 red bell peppers, thinly sliced
1 medium white onion, halved lengthwise and thinly sliced
1 tsp brown sugar
1/2 cup brewed coffee or prepared instant coffee
1/4 cup balsamic vinegar
4 cups watercress sprigs
Mix cumin, coriander, chili powder, salt and 3/4 teaspoon
pepper in a small bowl. Rub steak with the cut garlic.
Rub the spice mix all over the steak.
Heat 2 teaspoons oil in a large heavy skillet, preferably
cast iron, over medium-high heat. Add the steak and cook to
desired doneness, 4 to 6 minutes per side for medium-rare.
Transfer to a cutting board and let rest.
Add remaining 1 teaspoon oil to the skillet. Add bell peppers
and onion; cook, stirring often, until softened, about 4 minutes.
Add minced garlic and brown sugar; cook, stirring often, for
1 minute. Add coffee, vinegar and any accumulated meat juices;
cook for 3 minutes to intensify flavor. Season with pepper.
To serve, mound 1 cup watercress on each plate. Top with the
sauteed peppers and onion. Slice the steak thinly across the
grain and arrange on the vegetables. Pour the sauce from the
pan over the steak. Serve immediately.
Nutritional Information Per Serving (1/4 of recipe):
Calories: 226, Fat: 9 g, Cholesterol: 64 mg,
Carbohydrate: 12 g, Protein: 24 g, Fiber: 3 g, Sodium: 213 mg
Diabetic Exchanges: 2 Vegetable, 3 Lean Meat