What is a healthy flank steak recipe for people with diabetes?

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Flavor flank steak with a simple marinade of lime juice, olive oil, and salt and pepper. Chef Michel Nischan pairs the steak with a fresh avocado salad. For people with diabetes, avocados are a superfood because they’re full of fiber and high in heart-healthy monounsaturated fats.

Click below to watch chef Michel Nischan share tips on preparing the perfect steak.





Grilled Flank Steak with Tomato Avocado Salad

Ingredients

Steak
2-1/4 lb flank steak, trimmed
2 tbsp fresh lime juice
1/2 tsp black pepper
1/4 tsp kosher salt
grapeseed oil cooking spray
2 tbsp olive oil

Salad
1 medium cucumber, halved lengthwise, seeded, and cut into 1/4" slices
2 cups fresh cherry tomatoes (grape tomatoes)
2 cups leaf lettuce, torn
1-1/2 cups fresh sliced avocado, peeled and diced
1/3 cup red onion, sliced
2 tbsp fresh cilantro, chopped
3 tbsp fresh lime juice
1-1/2 tsp serrano peppers, chopped, seeded
1-1/2 tsp extra virgin olive oil
1/4 tsp kosher salt (optional)
1/4 tsp black pepper
 
Directions

Steak
1. Lay steak in a large shallow dish. Massage lime juice, oil, and pepper onto both sides of steak. Wrap with plastic wrap and let rest at room temperature for 20 minutes, flipping a few times.
2. Preheat grill.
3. Take steaks out of marinade and season with salt. Lay steaks on a cooking spray-coated grill rack and grill 8 minutes per side or until preferred degree of doneness. Let rest 10 minutes.

Salad
1. Toss cucumber, tomatoes, lettuce, avocado, and onion in a serving bowl.
2. In another bowl, whisk together cilantro, lime juice, chopped pepper, oil, salt (if using), and pepper. Spoon dressing over salad mixture and toss.
3. Serve steak on salad or on the side.

Additional Information
Shrimp or chicken work especially well with this marinade. Depending on your taste, you can add more pepper and lime juice and/or reduce the amount of salt used.  

Makes 8 servings
Note: Optional items are not included in nutritional facts.

Calories 276.2
Total Carbs 5.5 g
Dietary Fiber 2.3 g
Sugars 2.2 g
Total Fat 13.6 g
Saturated Fat 3.9 g
Unsaturated Fat 9.7 g
Potassium 699.6 mg
Protein 32.3 g
Sodium 145.1 mg
 

Continue Learning about Diabetes

Diabetes

Diabetes mellitus (MEL-ih-tus), often referred to as diabetes, is characterized by high blood glucose (sugar) levels that result from the body’s inability to produce enough insulin and/or effectively utilize the insulin. Diabetes ...

is a serious, life-long condition and the sixth leading cause of death in the United States. Diabetes is a disorder of metabolism (the body's way of digesting food and converting it into energy). There are three forms of diabetes. Type 1 diabetes is an autoimmune disease that accounts for five- to 10-percent of all diagnosed cases of diabetes. Type 2 diabetes may account for 90- to 95-percent of all diagnosed cases. The third type of diabetes occurs in pregnancy and is referred to as gestational diabetes. Left untreated, gestational diabetes can cause health issues for pregnant women and their babies. People with diabetes can take preventive steps to control this disease and decrease the risk of further complications.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.