Where's the Beef?

There was a commercial for a certain burger chain years ago that asked the burning question, "Where's the beef?"

Well, here are six beefy diabetic-friendly recipes, including Mustard Roast Beef and Southwest Meatloaf. Enjoy!

VEGETABLE-STUFFED FLANK STEAK

Recipe Yield: Serves: 4

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

You can view this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-stuffed-flank-steak.

Ingredients

1 pound beef flank steak, fat trimmed

1 cup fat-free Italian salad dressing

Vegetable Stuffing (recipe follows)

Vegetable cooking spray

1 cup reduced-sodium fat-free beef broth

Ingredients

Pound flank steak with meat mallet until even thickness (scant 3/4 inch thick). Using sharp knife, score steak diagonally in diamond pattern on both sides. Place steak in shallow glass baking dish; pour dressing over. Refrigerate, covered, 1-1/2 to 2 hours, turning steak occasionally.

Remove steak from marinade; reserve marinade. Spread Vegetable stuffing on steak, leaving 2-inch margin along sides. Roll up lengthwise, jelly-roll style; secure edge with wooden picks, or tie with kitchen string.

Spray large oven-proof skillet with cooking spray; heat over medium-high heat until hot. Add meat and brown on all sides. Add broth to skillet, stirring to dissolve juices from bottom; add reserved marinade. Bake, covered, at 325 degrees until meat thermometer registers 140 degrees (medium) or 160 degrees F. (well-done), 30 to 45 minutes.

VEGETABLE STUFFING

Makes about 1-1/2 cups

Ingredients

Vegetable cooking spray

8 ounces sliced mushrooms

1/2 cup chopped carrot

1/4 cup thinly sliced celery

1/4 cup thinly sliced green onion and tops

1 garlic clove, minced

1/4 cup unseasoned dry bread crumbs

1-1/2 teaspoons Italian seasoning

Salt and pepper, to taste

Directions

Spray large skillet with cooking spray; heat over medium heat until hot. Add mushrooms, carrot, celery, green onions, and garlic and saute until tender, about 5 minutes. Stir in bread crumbs and Italian seasoning; season to taste with salt and pepper. Stir over medium heat until bread crumbs are browned, 2 to 3 minutes.

Nutritional Information Per Serving: Calories: 281; Fat: 8.8 g; Sodium: 744 mg; Cholesterol: 49.8 mg; Protein: 33.6 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Bread, 4 Meat

VEGETABLE BEEF BARLEY SOUP

Recipe Yield: Yield: 4 Servings

Source: The Best Diabetes Cookbook

Book Title: The Best Diabetes Cookbook

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup.

Ingredients

1 tablespoon vegetable oil

2 teaspoons crushed garlic

1 medium onion, diced

2 celery stalks, diced

2 carrots, diced

2 cups sliced mushrooms

3-1/2 cups beef stock

1/3 cup barley

2 small potatoes, peeled and diced

4 oz. stewing beef, diced

2 tablespoons chopped fresh parsley

Directions

In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.

Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.

Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat

BEEF AND NOODLES IN LEMON SAUCE

Recipe Yield: Servings: 4

View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-noodles-in-lemon-sauce.

Ingredients

1 cup fine egg noodles

2 tablespoons butter or margarine

3/4 cup onions, diced

1-1/2 pound leanest ground beef

1 pound mushrooms, sliced

3/4 cup water

2 egg yolks

3 tablespoons fresh lemon juice

2 tablespoons sherry

Directions

Put the noodles into a heat-resistant mixing bowl and cover them with boiling water. Set aside for 20 minutes, then drain.

In a frying pan, melt the butter, add the onions, and saute five minutes or so. Add the beef, mushrooms, and noodles. Increase the heat to high and cook for another five minutes, stirring constantly. Add the water and cook another ten minutes over low heat.

In a small bowl, mix together the egg yolks, lemon juice, and sherry. Scoop a few spoonfuls of the meat mixture into the bowl of egg mixture. Turn the contents of the bowl into the skillet. Heat gently while stirring. Serve immediately.

Nutritional Information Per Serving: Calories: 264; Fat: 11.7 g; Sodium: 185 mg; Protein: 14.5 g; Carbohydrates: 10 g

Diabetic Exchanges: 3/4 Bread/Starch, 2-1/2 Medium-Fat Meat

MUSTARD ROAST BEEF

Recipe Yield: Yield: 8 servings

Source: 1,001 Delicious Recipes for People with Diabetes

Book Title: 1,001 Delicious Recipes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/mustard-roast-beef.

Ingredients

1/4 cup apricot preserves

2-4 tablespoons spicy brown mustard

2-3 teaspoons reduced-sodium Worcestershire sauce

1 tablespoon light brown sugar

1 tablespoon prepared horseradish

1 teaspoon crushed caraway seeds

1/4 teaspoon ground allspice

1 teaspoon crushed black, or mixed, peppercorns

1 boneless beef sirloin tip roast, fat trimmed (about 2 pounds)

Directions

Mix all ingredients except beef in medium bowl. Spread on all surfaces of meat. Place meat on rack in roasting pan.

Roast at 350 degrees F. until meat thermometer registers 140 degrees (medium), or 160 degrees (well done), 30 to 45 minutes.

Nutritional Information Per Serving: Calories: 171; Fat: 5.5 g; Saturated Fat: 2.1 g; Sodium: 118 mg; Cholesterol: 60.3 mg; Protein: 20.7 g; Carbohydrates: 9 g

Diabetic Exchanges: 1/2 Fruit, 3 Meat

BAKED BEEF EMPANADAS

Source: Lauras Lean Beef

Recipe Yield: Yield: Makes 20 servings.

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.

Ingredients

1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round

1/4 cup finely chopped onion

1/4 teaspoon Cajun seasoning

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/4 cup canned low-salt yellow corn, drained

1/3 cup salsa

1 tablespoon tomato paste

20 wonton wrappers

Cooking spray

Salsa, low-fat sour cream (optional)

Ingredients

Preheat oven to 400F.

Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.

Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.

Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.

Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g

SOUTHWEST MEATLOAF

Recipe Yield: Makes 6 to 8 servings

Source: TBC

Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.

View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.

Ingredients

2 pounds ground beef (95% lean)

1 cup soft bread crumbs

3/4 cup finely chopped onion

1/2 cup finely chopped red bell pepper

1/2 cup frozen corn, thawed

1/2 cup milk

1 egg

1 large clove garlic, minced

2 teaspoons salt

1-1/2 teaspoons chili powder

1 teaspoon ground cumin

1/4 teaspoon pepper

1/2 cup thick and chunky salsa

Directions

Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.

Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.

Let stand 10 minutes. Top with salsa; cut into slices.

Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g