It’s a tasty alternative to beef and very low in saturated fat. With a walnut topping and a tomato and bean salad, you can serve this meal on a weeknight dinner, or it’s special enough for a weekend dinner with friends. The nut coating provides a crunchy texture, which contrasts with the tender meat. Hot pepper jelly lends a surprise punch.
— Chop the nuts in a food processor.
— Any type of hot pepper jam or jelly can be used.
— Any type of canned beans can be used for the salad.
— Reduced-fat oil and vinegar dressing can be used instead of Italian dressing.
— Make salad and set aside.
— Make steak.
To buy: 3/4 pound top sirloin buffalo steak, 1 jar hot pepper jam or jelly, 1 small package walnuts, 1 can small Great Northern beans, 1 bottle reduced-fat Italian salad (oil and vinegar not creamy) dressing*, 2 medium tomatoes, 1 bunch parsley (optional)
Staples: olive oil spray, salt, black peppercorns
*Look for reduced-fat Italian dressing (oil and vinegar not creamy) dressing containing per tablespoon: 11 calories, 1 g fat, 4 mg sodium.
WALNUT-CRUSTED BUFFALO STEAK
Olive oil spray
3/4 pound top sirloin buffalo steak, (about 3/4 inches thick)
2 tablespoons hot pepper jam or jelly
2 tablespoons finely chopped walnuts
Salt and freshly ground black pepper
Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add steak and cook 3 minutes. Turn and spread the hot pepper jelly over the cooked side. Press the walnuts into the steak. Continue to saute the steak for 3 minutes for medium-rare. A meat thermometer should read 145 degrees medium rare. Sprinkle with salt and pepper to taste and serve.
Yield 2 servings.
Per serving: 308 calories, 92 calories from fat, 10.3 g total fat, 2.2 g saturated fat, 3.3 g monounsaturated fat, 120 mg cholesterol, 91.4 mg sodium, 14.6 g carbohydrate, 0.6 g dietary fiber, 8 g sugars, 37.6 g protein
Exchanges: 1 carbohydrate, 5 lean meat
* * *
TOMATO AND BEAN SALAD
2 medium tomatoes, cut into large cubes (about 2 cups)
1 cup drained and rinsed small Great Northern beans
2 tablespoons reduced-fat Italian salad (oil and vinegar not creamy) dressing*
Salt and freshly ground black pepper 2 tablespoons chopped parsley (optional)
Place tomatoes and beans in a bowl and add dressing. Toss well. Add salt and pepper to taste and mix again. Sprinkle parsley on top (optional).
Yield 2 servings.
Per serving: 194 calories, 17 calories from fat, 1.9 g total fat, 0.3 g saturated fat, 0.4 g monounsaturated fat, 1 mg cholesterol, 20 mg sodium, 35.5 g carbohydrate, 8.7 g dietary fiber, 5.4 g sugars, 11.4 g protein
Exchanges: 2 starch, 1 vegetable
(From “Fast and Flavorful: Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “The 12-Week Diabetes Cookbook,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org)
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