IN THIS CHAPTER
Enjoying lean, hearty red meat dishes
Chewing on some pork and lamb chop entrees
RECIPES IN THIS CHAPTER
Beef, pork, lamb, and veal are hearty and delicious protein options, but they’re generally higher in saturated fat than other types of protein such as poultry and fish. People with diabetes can enjoy red meats and pork, but they should eat these proteins in moderation and try to choose the leanest, highest-quality cuts available.
The recipes in this chapter will demonstrate a variety of ways to prepare lean cuts of red meat and pork so you can enjoy savory, meat-based entrées without jeopardizing your healthy eating goals.
Trimming excess fat from meat before cooking is a great way to reduce the fat content of your meal; many of the recipes in this chapter employ this technique.
These diabetes-friendly dishes are full of rich flavors. All the recipes in this chapter are easy enough to prepare on a busy weeknight, but special enough for entertaining. Even if you’re already an expert at preparing healthy beef and pork at home, you’ll be pleased to find a few simple, elegant lamb and veal recipes in the pages ahead that are sure to impress your friends and family! These healthy, delicious recipes will turn any night into a special occasion.
Apple Cinnamon Pork Chops
PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 2 | SERVING SIZE: 1 PORK CHOP WITH APPLES
INGREDIENTS
2 teaspoons extra-virgin olive oil
1 large apple, sliced
½ teaspoon organic cinnamon
⅛ teaspoon freshly grated nutmeg
Two 3-ounce lean boneless pork chops, trimmed of fat
DIRECTIONS
1 In a medium nonstick skillet, heat the olive oil. Add the apple slices, and sauté until just tender. Sprinkle with cinnamon and nutmeg, remove from heat, and keep warm.
2 Place the pork chops in the skillet, and cook thoroughly; a meat thermometer inserted into the thickest part of the meat should reach 145 degrees. Remove the pork chops from the skillet, arrange on a serving platter, spoon the apple slices on top, and serve.
TIP: Cinnamon is beneficial in regulating blood sugar levels. Consider serving this dish with baked sweet potatoes or quinoa, also sprinkled with cinnamon.
VARY IT! Chicken and turkey also work well in this recipe.
PER SERVING: Choices/Exchanges 1 Fruit, 2 Lean Protein, 1 Fat; Calories 210 (from Fat 90); Fat 10g (Saturated 2.6g, Trans 0.0g); Cholesterol 45mg; Sodium 35mg; Potassium 340mg; Total Carbohydrate 15g (Dietary Fiber 3g, Sugars 11g); Protein 16g; Phosphorus 145mg.
Creole Steak
PREP TIME: ABOUT 5 MIN | COOK TIME: 1 HR 40 MIN | SERVINGS: 4 | SERVING SIZE: 3 OUNCES
INGREDIENTS
2 teaspoons extra-virgin olive oil
¼ cup chopped onion
¼ cup chopped green bell pepper
1 cup canned crushed tomatoes
½ teaspoon chili powder
¼ teaspoon celery seed
4 cloves garlic, finely chopped
¼ teaspoon salt
1 teaspoon cumin
1 pound lean boneless round steak
DIRECTIONS
1 In a large skillet over medium heat, heat the oil. Add the onions and green pepper, and sauté until the onions are translucent (about 5 minutes).
2 Add the tomatoes, chili powder, celery seed, garlic, salt, and cumin; cover and let simmer over low heat for 20–25 minutes. This allows the flavors to blend.
3 Preheat the oven to 350 degrees. Trim all visible fat off the steak.
4 In a nonstick pan or a pan that has been sprayed with nonstick cooking spray, lightly brown the steak on each side. Transfer the steak to a 13-x-9-x-2-inch baking dish; pour the sauce over the steak, and cover.
5 Bake for 1¼ hours or until the steak is tender. Remove from the oven; slice the steak, and arrange on a serving platter. Spoon the sauce over the steak, and serve.
VARY IT! Lamb would also work well in this recipe. Serve with brown rice or mashed cauliflower.
TIP: In addition to its great flavor, cumin is also known for its anti-inflammatory properties. Because inflammation plays a role in illness, reducing it can lead to better overall health.
PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 4 Lean Protein; Calories 200 (from Fat 50); Fat 6g (Saturated 1.6g, Trans 0.0g); Cholesterol 50mg; Sodium 270mg; Potassium 450mg; Total Carbohydrate 7g (Dietary Fiber 2g, Sugars 3g); Protein 28g; Phosphorus 195mg.
Beef and Vegetable Shish Kabobs
PREP TIME: ABOUT 15 MIN PLUS MARINATING TIME | COOK TIME: 20 MIN | SERVINGS: 8 | SERVING SIZE: 1 KABOB (2 OUNCES BEEF) PLUS VEGETABLES
INGREDIENTS
2 teaspoons canola oil
¼ cup red wine vinegar
1 tablespoon light soy sauce
4 garlic cloves, minced
2 tablespoons freshly squeezed lemon juice
⅛ teaspoon freshly ground black pepper
1½ pounds boneless beef top sirloin steak, cut into 24 cubes
2 large bell peppers, red and green, cut into 1-inch pieces
1 pound mushrooms, stemmed
1 large tomato, cut into wedges
1 medium onion, quartered
DIRECTIONS
1 In a small bowl, combine the oil, vinegar, soy sauce, garlic, lemon juice, and pepper. Pour over the beef cubes, and let marinate in the refrigerator 3–4 hours or overnight.
2 Place 3 beef cubes on 8 metal or wooden skewers (remember to soak the wooden skewers in water before using), alternating with peppers, mushroom caps, tomato wedges, and onions.
3 Grill over medium heat, turning often and basting with marinade until the meat is cooked through. Arrange the skewers on a platter to serve.
TIP: While the kabobs are cooking, simmer some rice, and add a salad for a complete meal.
VARY IT! You could use chicken and/or lamb in this recipe.
PER SERVING: Choices/Exchanges 2 Nonstarchy Vegetable, 2 Lean Protein; Calories 150 (from Fat 40); Fat 4.5g (Saturated 1.4g, Trans 0.1g); Cholesterol 30mg; Sodium 110mg; Potassium 550mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 4g); Protein 19g; Phosphorus 200mg.
Butterflied Beef Eye Roast
PREP TIME: ABOUT 10 MIN PLUS MARINATING TIME | COOK TIME: 40 MIN | SERVINGS: 12 | SERVING SIZE: 3–4 OUNCES
INGREDIENTS
3-pound lean beef eye roast
3 tablespoons extra-virgin olive oil
¼ cup water
½ cup red wine vinegar
3 garlic cloves, minced
½ teaspoon crushed red pepper
1 tablespoon chopped fresh thyme
DIRECTIONS
1 Slice the roast down the middle, open it, and lay it flat in a shallow baking dish.
2 In a small bowl, combine the remaining ingredients, and pour the mixture over the roast. Cover, and let the meat marinate in the refrigerator for at least 12 hours, or up to 24 hours. Turn the roast occasionally.
3 Set the oven to broil. Remove the roast from the marinade, discard the marinade, and place the roast on a rack in the broiler pan. Broil the roast 5–7 inches from the heat, turning occasionally, for 20–25 minutes or until desired degree of doneness.
4 Remove from the oven, cover with foil, and let stand for 15–20 minutes before carving. Transfer to a serving platter, spoon any juices over the top, and serve.
VARY IT! Veal shoulder and leg of lamb can also be prepared this way.
TIP: Pureed squash and broccoli would make great accompaniments to this dish.
PER SERVING: Choices/Exchanges 4 Lean Protein; Calories 160 (from Fat 45); Fat 5g (Saturated 1.5g, Trans 0.0g); Cholesterol 50mg; Sodium 35mg; Potassium 220mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars 0g); Protein 26g; Phosphorus 165mg.
Herbed Chipotle Pot Roast
PREP TIME: ABOUT 5 MIN | COOK TIME: 3 HR | SERVINGS: 8 | SERVING SIZE: 3 OUNCES
INGREDIENTS
1 tablespoon extra-virgin olive oil
One 2-pound lean boneless beef roast
⅛ teaspoon freshly ground black pepper
½ cup water
⅓ cup dry sherry
¼ cup chipotle sauce
1 garlic clove, minced
¼ teaspoon dried rosemary
¼ teaspoon dried thyme
2 medium onions, sliced
1 bay leaf
1 cup sliced mushrooms
DIRECTIONS
1 Add the olive oil to a large Dutch oven over medium heat. Sprinkle the roast with the pepper; brown the roast on all sides.
2 Combine the water, sherry, chipotle, garlic, rosemary, and thyme in a small bowl, and pour over the roast. Add the onions and bay leaf, cover, and simmer for 2–3 hours, until the roast is tender.
3 During the last 15 minutes, add the mushrooms, and continue simmering until heated. Remove the bay leaf. Transfer the roast to a platter, slice, and serve.
TIP: Serve this mouthwatering roast with Colorful Rice Casserole or Asian Fried Rice (see Chapter 13).
PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 3 Lean Protein, ½ Fat; Calories 180 (from Fat 70); Fat 8g (Saturated 2.1g, Trans 0.2g); Cholesterol 70mg; Sodium 95mg; Potassium 360mg; Total Carbohydrate 5g (Dietary Fiber 1g, Sugars 2g); Protein 23g; Phosphorus 190mg.
Lamb Chops with Orange Sauce
PREP TIME: ABOUT 5 MIN PLUS MARINATING TIME | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: 2 LAMB CHOPS WITH SAUCE
INGREDIENTS
½ cup freshly squeezed orange juice
2 tablespoons orange zest
1 teaspoon fresh or ½ teaspoon dried thyme
⅛ teaspoon freshly ground black pepper
Nonstick cooking spray
8 small lean lamb chops, about ½ inch thick (about 4 ounces each)
1 cup sliced fresh mushrooms
½ cup dry white wine
DIRECTIONS
1 In a shallow baking dish, combine the orange juice, orange zest, thyme, and pepper; mix well.
2 Trim all excess fat from the lamb chops and place in a baking dish. Spoon the orange juice mixture over the chops; cover, and refrigerate for 3–4 hours, occasionally turning chops.
3 Coat a large skillet with nonstick cooking spray; place over medium-high heat until hot. Remove the chops from the marinade, reserving the marinade; arrange in the skillet. Brown the chops on both sides, remove from the skillet, and set on a plate lined with paper towels.
4 Reduce the heat to medium, add the mushrooms, and sauté until just tender. Stir in the reserved marinade and wine, and bring to a boil.
5 Return the lamb chops to the skillet; cover, reduce heat, and simmer for 10–12 minutes or until the sauce is reduced to about ½ cup. Transfer the lamb chops to a platter, spoon the orange sauce on top, and serve.
TIP: Try serving these delicious orange lamb chops with baby peas or French green beans.
PER SERVING: Choices/Exchanges ½ Carbohydrate, 4 Lean Protein, ½ Fat; Calories 250 (from Fat 90); Fat 10g (Saturated 3.5g, Trans 0.0g); Cholesterol 95mg; Sodium 85mg; Potassium 510mg; Total Carbohydrate 5g (Dietary Fiber 1g, Sugars 3g); Protein 31g; Phosphorus 250mg.
Marinated Leg of Lamb
PREP TIME: ABOUT 5 MIN PLUS MARINATING TIME | COOK TIME: 40 MIN | SERVINGS: 16 | SERVING SIZE: 3½–4 OUNCES
INGREDIENTS
1 leg of lamb (7 pounds including bone), boned, butterflied, and visible fat removed
3 cups dry red wine
¼ cup extra-virgin olive oil
2 medium onions, sliced
1 large carrot, thinly sliced
6 parsley sprigs
2 bay leaves, crumbled
4 cloves garlic, minced
⅛ teaspoon freshly ground black pepper
Fresh parsley sprigs
DIRECTIONS
1 In a large ceramic, glass, or stainless steel dish (anything but plastic), combine all the ingredients except the parsley sprigs; cover, refrigerate, and let marinate for 1–2 days, turning occasionally.
2 After marinating, drain the lamb, discard the marinade, and pat dry. Season with salt, if desired. Place the lamb into a grill basket. Broil the lamb 3–4 inches from the heat for 15–20 minutes per side.
3 Transfer the lamb to a cutting board and let cool slightly. Carve the lamb diagonally; transfer to a serving platter, garnish with parsley sprigs, and serve.
TIP: Marinating 1–2 days is the secret to a great leg of lamb. Serve with sautéed carrots and oven-roasted potatoes.
PER SERVING: Choices/Exchanges 4 Lean Protein; Calories 200 (from Fat 70); Fat 8g (Saturated 3.2g, Trans 0.0g); Cholesterol 90mg; Sodium 75mg; Potassium 350mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars 0g); Protein 29g; Phosphorus 230mg.
Marvelous Meat Loaf
PREP TIME: ABOUT 15 MIN | COOK TIME: 2 HR | SERVINGS: 10 | SERVING SIZE: 3 OUNCES
INGREDIENTS
1 pound 95 percent lean ground beef
1 pound ground turkey breast
¾ cup Homemade Seasoned Bread Crumbs (see Chapter 14)
½ cup fat-free milk
2 egg whites
1 medium onion, finely chopped
1 bunch fresh cilantro or parsley, or a combination of both, finely chopped
⅛ teaspoon freshly ground black pepper
One 14.5-ounce can fire-roasted tomatoes
DIRECTIONS
1 Preheat the oven to 350 degrees.
2 In a large bowl, combine all ingredients except the tomatoes, and form into a loaf.
3 Place into a loaf pan and bake at 350 degrees for 1¼–1½ hours, until internal temperature registers 165 degrees.
4 Pour the tomatoes over the top during the last 20 minutes of baking.
5 Remove from the oven, cover with foil, and let stand for 10 minutes before serving.
VARY IT! For variety, you can add ¼ cup shredded carrot, 2 tablespoons chopped green pepper, and/or ¼ cup sliced celery in Step 2.
PER SERVING: Exchanges ½ Carbohydrate; 3 Lean Protein; Calories 160 (from Fat 30); Fat 3.5g (Saturated 1.3g, Trans 0.1g); Cholesterol 55mg; Sodium 220mg; Potassium 480mg; Total Carbohydrate 7g (Dietary Fiber 1g; Sugars 3g); Protein 23g; Phosphorus 235mg.
Pork Chops Milanese
PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: 1 PORK CHOP
INGREDIENTS
¾ cup Homemade Seasoned Bread Crumbs (see Chapter 14)
1 tablespoon Parmigiano-Reggiano cheese
Four 3-ounce lean boneless pork chops, trimmed of fat
1 egg and ¼ cup water, slightly beaten
1 tablespoon extra-virgin olive oil
2 large lemons, cut into wedges
DIRECTIONS
1 In a shallow bowl, combine the bread crumbs and Parmigiano-Reggiano cheese.
2 Dip the pork chops in the egg mixture, and dredge in the bread crumb mixture.
3 In a large nonstick skillet, heat the olive oil. Add the pork chops and brown on both sides. Reduce the heat, cover, and sauté for 3–5 minutes. Remove cover, and cook 5–10 minutes more until the pork is no longer pink, and a meat thermometer inserted in the thickest part of the meat reads 145 degrees.
4 Squeeze 2 or 3 lemon wedges over the chops. Transfer to a serving platter, garnish with the remaining lemon wedges, and serve.
VARY IT! Chicken, turkey, veal, beef, and fish fillets can also be prepared this way.
PER SERVING: Choices/Exchanges ½ Starch, 3 Lean Protein, ½ Fat; Calories 200 (from Fat 100); Fat 11g (Saturated 3.0g, Trans 0.0g); Cholesterol 90mg; Sodium 170mg; Potassium 280mg; Total Carbohydrate 8g (Dietary Fiber 1g, Sugars 1g); Protein 19g; Phosphorus 190mg.
Spice-Infused Roast Beef
PREP TIME: ABOUT 5 MIN | COOK TIME: 1½ HR | SERVINGS: 8 | SERVING SIZE: 3 OUNCES
INGREDIENTS
¾ cup grated onion, divided
1 tablespoon caraway seeds
1 teaspoon ground coriander
1 teaspoon ground ginger
2-pound lean boneless chuck roast
1 tablespoon extra-virgin olive oil
⅓ cup red wine vinegar
1 cup unsweetened apple juice
1 bunch fresh parsley, minced
DIRECTIONS
1 Preheat the oven to 325 degrees.
2 In a small bowl, combine ¼ cup of the onion, caraway seeds, coriander, and ginger, and rub into the roast.
3 In a medium saucepan over medium heat, sauté the remaining ½ cup of onion in olive oil. Place the roast in a roasting pan, and add the sautéed onion.
4 Add the vinegar, apple juice, parsley, and ½ cup water to the roasting pan. Bake the roast uncovered at 325 degrees for 1–1½ hours, basting frequently. Transfer the roast to a platter, and slice.
TIP: Serve this hearty dish with cabbage and noodles.
PER SERVING: Choices/Exchanges ½ Carbohydrate, 3 Lean Protein; Calories 190 (from Fat 70); Fat 8g (Saturated 2.1g, Trans 0.2g); Cholesterol 70mg; Sodium 50mg; Potassium 380mg; Total Carbohydrate 6g (Dietary Fiber 1g, Sugars 4g); Protein 23g; Phosphorus 185mg.
Pork Tenderloin Stir-Fry
PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 6 | SERVING SIZE: 3.5 OUNCES
INGREDIENTS
1 tablespoon sesame oil
1-pound pork tenderloin, cut into thin strips
1 tablespoon oyster sauce (found in the Asian food section of the grocery store)
1 tablespoon cornstarch
½ cup low-sodium chicken broth
1 tablespoon light soy sauce
1 cup fresh snow peas, trimmed
1 cup broccoli florets
½ cup sliced water chestnuts, drained
1 cup diced red pepper
¼ cup sliced scallions
DIRECTIONS
1 In a large skillet or wok, heat the oil. Stir-fry the pork until the strips are no longer pink.
2 In a measuring cup, combine the oyster sauce, cornstarch, chicken broth, and soy sauce. Add the sauce to the pork, and cook until the sauce thickens.
3 Add the vegetables, cover, and steam for 5 minutes. Serve.
PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 2 Lean Protein, ½ Fat; Calories 130 (from Fat 40); Fat 4.5g (Saturated 1.0g, Trans 0.0g); Cholesterol 40mg; Sodium 210mg; Potassium 400mg; Total Carbohydrate 7g (Dietary Fiber 2g, Sugars 2g); Protein 16g; Phosphorus 165mg.
Quinoa-Stuffed Peppers
PREP TIME: ABOUT 15 MIN | COOK TIME: 45 MIN | SERVINGS: 4 | SERVING SIZE: 1 PEPPER
INGREDIENTS
4 medium bell peppers, red or green (or both)
1 pound lean ground sirloin
1 small onion, minced
⅔ cup cooked quinoa
1 cup sautéed spinach
¼ cup chopped fresh oregano or cilantro
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
One 8-ounce can tomato sauce, divided
¼ cup pinot noir or chianti
DIRECTIONS
1 Slice off the stem end of each pepper, and remove the seeds.
2 In a medium bowl, combine the beef, onion, quinoa, spinach, oregano, salt, pepper, and ⅓ cup tomato sauce; mix well. Stuff the mixture into the peppers, and place them in a medium saucepan. Pour the wine and remaining tomato sauce over the peppers.
3 Bring the peppers to a boil; cover, and let simmer until tender, about 45 minutes. Add a few tablespoons of water if the sauce begins to cook away. Transfer to a serving platter, drizzle the remaining sauce over the top, and serve.
VARY IT! You can use this basic filling to stuff zucchini or yellow squash, too.
PER SERVING: Choices/Exchanges ½ Starch, 3 Nonstarchy Vegetable, 4 Lean Protein; Calories 280 (from Fat 50); Fat 6g (Saturated 1.7g, Trans 0.2g); Cholesterol 80mg; Sodium 460mg; Potassium 1260mg; Total Carbohydrate 23g (Dietary Fiber 6g, Sugars 9g); Protein 31g; Phosphorus 385mg.
Veal Romano
PREP TIME: ABOUT 10 MIN | COOK TIME: 20 MIN | SERVINGS: 6 | SERVING SIZE: 3–4 OUNCES
INGREDIENTS
1½ pounds lean veal cutlets
¼ cup flour
2 tablespoons extra-virgin olive oil, divided
⅛ teaspoon freshly ground black pepper
½ cup dry white wine
½ cup roasted red peppers, drained and julienned
8 large black olives, thinly sliced
2 tablespoons capers, rinsed and drained
DIRECTIONS
1 Place the cutlets between two pieces of wax paper or on a cutting board, and pound with a meat hammer until they’re about ¼ inch thick.
2 Lightly flour the veal, shaking off the excess. In a large, wide, nonstick skillet, heat 1 tablespoon of the olive oil over high heat.
3 Sauté the veal for 2–3 minutes on each side, transfer to a platter, and sprinkle with pepper. Continue until all veal is cooked. Set aside.
4 Add the remaining 1 tablespoon of olive oil to the skillet. Add the wine, and scrape the brown bits from the skillet. Reduce the heat to medium, and add the red peppers, olives, and capers, stirring occasionally.
5 Add the veal back to the pan. Continue cooking until heated through. Spoon the sauce over the veal and serve.
VARY IT! Chicken and cod filets taste great when prepared this way as well.
PER SERVING: Choices/Exchanges ½ Carbohydrate, 4 Lean Protein; Calories 210 (from Fat 80); Fat 9g (Saturated 1.7g, Trans 0.0g); Cholesterol 80mg; Sodium 220mg; Potassium 380mg; Total Carbohydrate 6g (Dietary Fiber 1g, Sugars 1g); Protein 26g; Phosphorus 230mg.
Veal Scaloppine
PREP TIME: ABOUT 10 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: 3–4 OUNCES
INGREDIENTS
Four 4-ounce lean veal cutlets
⅛ teaspoon freshly ground black pepper
1 tablespoon extra-virgin olive oil
½ pound fresh mushrooms, sliced
1 large green bell pepper, cut into ½-inch strips
½ cup dry white wine
⅓ cup low-sodium chicken stock
1 tablespoon lemon juice
1 tablespoon cornstarch, combined with 2 tablespoons water, and stirred well to combine
2 tablespoons minced fresh parsley
DIRECTIONS
1 Place the veal cutlets between two pieces of wax paper, and pound until the cutlets are ⅛ inch thick. Sprinkle the veal with pepper, and set aside.
2 Heat the oil in a large skillet over medium heat. Add the veal, a few pieces at a time, cooking 2–3 minutes per side or until lightly browned. Remove from the skillet, place on a platter, and keep the veal warm while you prepare the sauce.
3 Sauté the mushrooms and green pepper in the skillet for 5 minutes or until tender. Add the wine, stock, and lemon juice and bring to a boil. Add the cornstarch mixture to the skillet, stirring constantly until the mixture has thickened.
4 Remove from the heat and stir in the parsley. Arrange the veal on a serving platter, and pour the sauce over the top.
TIP: Serve this classic dish with vermicelli and steamed broccoli or green beans.
VARY IT! You can substitute veal for chicken or beef in this recipe.
PER SERVING: Choices/Exchanges 1 Nonstarchy Vegetable, 4 Lean Protein; Calories 200 (from Fat 50); Fat 6g (Saturated 1.3g, Trans 0.0g); Cholesterol 80mg; Sodium 85mg; Potassium 630mg; Total Carbohydrate 6g (Dietary Fiber 1g, Sugars 2g); Protein 28g; Phosphorus 285mg.