Wednesday, September 02, 2009

Diabetic Friendly Recipe: Entree

Pepper Steak Quesadillas Servings 4 Carb per serving 20g 8 ozs beef sirloin steak of boneless beef top round steak 1 teaspoon finely shredded lime peel 2 cloves garlic, minced ¼ teaspoon ground cumin 4 7-to-8-inch whole wheat tortillas nonstick cooking spray 1 medium red sweet pepper, cut into thin bite-size strips ¼ cup thinly sliced green onions ½ cup chopped peeled jicama ½ cup reduced-fat Monterey Jack cheese, shredded (2 ozs 1. Trim fat from beef. Thinly slice beef across the grain into bite-size strips. In a medium bowl, combine steak strips, lime peel, garlic, and cumin. Cover and marinate in the refrigerator 30 mins to 4 hours. 2. Preheat over to 300ºF. Lightly coat one side of each tortilla with nonstick cooking spray. Place tortillas, coated sides down, on a tray or clean work surface. Set aside. Coat an unheated extra-large nonstick skillet with nonstick cooking spray. Preheat skillet over medium heat. Add steak strips, sweet pepper, and green onions to hot skillet. Cook 3 to 5 minutes or until steak is browned and pepper is crisp-tender, stirring occasionally. Remove from heat. Stir in jicama. 3. Divide steak and pepper mixture among tortillas, placing the mixture on one half of each tortilla. Sprinkle beef mixture with cheese. Fold tortillas over filling; press lightly. 4. Coat a clean, unheated extra large nonstick skillet or griddle with nonstick cooking spray. Preheat skillet or griddle over medium-high heat; reduce heat to medium. Cook quesadillas, half at a time, in hot skillet or griddle for 3 minutes or until tortillas are browned, turning once halfway through cooking. Place quesadillas on a baking sheet; keep warm in the oven while cooking the remaining quesadillas. 5. Cut each quesadilla into three wedges. If desired, serve with salsa and/or lime wedges. Test Kitchen Tip: For easier slicing, wrap and freeze steak 30 to 45 minutes before cutting it. Per Serving: 267 cal, 9 g total fat (4 g sat fat), 34 mg chol, 475 mg sodium, 20 g carb, 11 g fiber, 25 g pro, Exchanges: .5 vegetable, 1 starch, 3 lean meat, 1 fat. Carb choices: 1

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