Steak on the Grill image

Protein and B vitamins enhance your baby’s cell, brain, nervous system, and muscle development.

SERVES 2 MAKES ENOUGH FOR UP TO 2 POUNDS STEAK

QUICK and easy is the name of the game here. If you’re short on time, buy a good dry rub from the grocery store or off the Internet (hint: Williams-Sonoma has some great rubs). Leftover rub will keep covered in the refrigerator for up to two weeks. Use it on poultry, fish, or anything else.

RUB

1 tablespoon chili powder

1 teaspoon roasted ground cumin

1 teaspoon freshly ground black pepper

½ teaspoon sugar

1 teaspoon garlic powder

2 teaspoons Worcestershire sauce

8 ounces rib-eye steak

• Prepare the rub: Combine all the rub ingredients in a small bowl and mix until well blended.

• Place the steaks in a large bowl. Using the back of a spoon, smear the rub over the surface of the meat. Prick them with a fork to allow the marinade to penetrate the meat. Cover and refrigerate for ideally 2 hours, or up to 12, before cooking.

• Cook the steaks to the well-done stage on the grill or under a broiler. The timing will depend on the size and thickness of your steak.

Meal ideas

• Whole grain or starch (Mexican-Style Rice and Beans, here)

• Green salad or vegetable

• Reduced-fat milk or yogurt

• Fruit with vitamin C

Meal ideas and tips for diabetes

• Whole grain or starch (above), 1 CARB

• Green salad or nonstarchy vegetable

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

One 4-ounce steak: Calories: 220 cals; Protein: 21 g; Carbohydrates: 0 g; Fat: 15 g; Fiber: 0 g; Sodium: 73 mg; B12: 3 mg; Zinc: 8 mg; Selenium: 27 mcg; 0 CARBS