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Saturday, July 25, 2009

[Healthy_Recipes_For_Diabetic_Friends] Beef Tataki - 8g Carbs, 2g Fiber

Beef Tataki - 8g Carbs, 2g Fiber

From: Eating Well Magazine September/October 2007

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Cholesterol | Low Sat Fat | High Potassium
| Heart Healthy | Diabetes Appropriate | Healthy Weight

Tataki is a typical Japanese preparation in which beef or fish is seared
on the outside, left very rare inside, thinly sliced and served with a
citrusy soy sauce. In this version, a springy salad of crisp radishes
and carrot matchsticks combined with sliced onion provides textural
contrast to the flavorful steak. Serve this dish over a bed of buckwheat
soba noodles to make it a meal.

Servings: 4
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy

1 cup matchstick-cut red radishes or peeled daikon radish (see Note)
1 cup matchstick-cut carrots
1/2 cup thinly sliced onion
1/4 cup reduced-sodium soy sauce
2 Tbsp PLUS 2 tsp lemon juice
2 Tbsp finely chopped scallions
2 tsp finely grated fresh ginger
1 lb boneless sirloin steak, 3/4-1 inch thick, trimmed
1/4 tsp salt
1/4 tsp freshly ground pepper
2 tsp canola oil

1. Place radishes (or daikon), carrot and onion in a medium bowl. Cover with cold water and let soak for 5 minutes. Drain.

2. Combine soy sauce, lemon juice, scallions and ginger in a small bowl. Add 2 tablespoons of the mixture to the drained vegetables and toss. Set aside the remaining sauce.

3. Season steak on both sides with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Cook the steak 3 to 4 minutes per side for medium-rare. Let rest on a cutting board for 5 minutes, then thinly slice and serve with the vegetables, drizzled with the reserved
sauce.

Servings: 4
Nutrition per Serving:
196 Calories, 7g Fat, 2g Sat, 3g mono, 42mg Cholesterol, 24g Protein,
8g Carbs, 2g Fiber, 617mg Sodium, 551mg potassium

Nutrition bonus: Vitamin A (110% daily value), Zinc (27% dv),
Vitamin C (20% dv)

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat

TIP: Daikon is a long, white radish; it can be found in Asian
groceries and most natural-foods stores.