Diabetic Recipes

Steak Salad


(makes 16 servings)

4 pounds (8.8 kg) boneless top sirloin steak, cut 1 inch thick, trimmed of all visible fat
3 pounds (6.6 kg) small red new potatoes, scrubbed and quartered
2 pounds (960 g) very young green beans, trimmed
2 pounds (960 g) yellow squash, thinly sliced
2 pounds (960 g) cherry tomatoes
4 quarts (about 480 g) lightly packed mixed baby salad greens
dill dressing
1 cup (230 g) fat-free sour cream
1/4 cup (60 g) reduced-fat mayonnaise
1 small red onion, about 3 ounces (90 g), minced
2 tablespoons (30 ml) balsamic vinegar
2 tablespoons (30 ml) white wine vinegar
2 to 3 tablespoons (30 to 45 ml) Dijon mustard
1/2 cup (30 g) chopped fresh dill
  1. Ahead of time, grill steak to 5 minutes on each side, until medium rare, or to desired doneness. Cut into slices on the diagonal about 1/2-inch thick. Pack into a container and chill.
  2. Place potatoes in a pot with water to cover. Bring to a boil, reduce heat, and simmer until fork tender, about 10 minutes. Drain and set aside.
  3. Steam green beans and squash over boiling water until just tender, about 4 minutes. Drain and refresh under cold running water. Drain again. Toss green bean mixture with potatoes. Pack into a container and chill.
  4. Wash and dry the cherry tomatoes; cut each in half and pack in a container and chill. Wash and dry the salad greens. Pack in a plastic bag and chill.
  5. Make the dressing: Combine all dressing ingredients, starting with 2 tablespoons of the Dijon. Taste, adding more as needed. Pack in a container and chill.
  6. At the reunion site, arrange the greens in a large shallow serving bowl. Arrange the vegetables over the greens and top with steak slices. Scatter the tomatoes over the salad. Drizzle about 1/4 cup of the dressing over the top of the salad. Place the remaining dressing nearby for spoon over individual servings.
Per serving: 313 calories (22% calories from fat), 31 g protein, 8 g total fat (3.1 g saturated fat), 30 g carbohydrates, 6 g dietary fiber, 77 mg cholesterol, 167 mg sodium
Diabetic exchanges: 3 lean protein, 2 carbohydrate (1 bread/starch, 2 vegetable)