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Quick & Healthy Recipe of the Month - September 2007
MARINATED STEAK
This is a favorite marinade for steaks. It is a great easy recipe for a summer barbecue. Add a vegetable and a hot roll to make this a healthy quick meal. This recipe is also a good choice for a diabetic
menu.
1 1/2 lbs. boneless steak (round, flank,or top sirloin), well trimmed
Marinade:
- 1/3 cup soy sauce
- 1/3 cup chili sauce
- 1/4 cup water
- 1 Tbl. Worcestershire sauce
- 1/4 tsp. pepper
- 1/4 tsp. garlic powder
- 1/8 tsp. chili powder
- 1 Tbl. dried parsley
- 1 tsp. dried oregano
- 1/8 tsp. dry mustard
Mix marinade ingredients in a container large enough to accommodate the steak. Add steak, coating both sides with the mixture. Refrigerate and marinate for 2 to 4 hours, turning steak once halfway through the marinating time. Drain marinade. Barbecue or broil to desired doneness.
Note: Regular soy sauce is used and is diluted with water to make it a lite soy sauce.
(Makes 6 servings); Carb Servings: 0; Exchanges: 3 1/2 lean meat, calories 185, total fat 9g, saturated fat 3g, cholesterol 66mg, sodium 411mg, total carbohydrate 1g, dietary fiber 0g, sugars 0g, protein 24g
Source: Quick & Healthy Low-fat, Carb Conscious Cooking, ScaleDown Publishing, Inc., © by Brenda J. Ponichtera, R.D. Available at local bookstores or from ScaleDown Publishing, Inc., 1519 Hermits Way, TheDalles, Oregon 97058, Phone: 541-296-5859, Fax: 541-296-1875, e-mail: scaledwn@gorge.net, http://www.QuickandHealthy.net, Retail $18.95. For shipping charges add $3.50 for the first book and $2.00 for each additional book.
