Monday, February 07, 2011

Day 14 Low Glycemic Lifestyle Change

I'm on day 14 of my lifestyle change to a low glycemic diet.  Some of the meals have been really great.  My friends, Doug and Terri, are making the change with me.  Last night Doug made Carne Asada, a recipe he found on the South Beach diet webpages.  In addition, we had a salad with homemade vinaigrette and steamed vegetables - asparagus and zucchini. I sprinkled mine with dried mint flakes. Yummy.

Here is the recipe.
Carne Asada
Prep time: 15 minutes | Marinating time: 20 minutes | Cook time: 25 minutes | Stand time: 10 minutes | Serves: 4
Carne asada means “grilled meat” in Spanish and is also the name of one of Mexico’s most popular dishes. Purchase the fresh salsa from your supermarket. You can also try grilled scallions instead of red onion if you like. (Phase 1)

    1/4 cup fresh lime juice
    2 garlic cloves, minced
    1/2 teaspoon freshly ground black pepper
    1/3 teaspoon salt
    1 (1 1/2 pound) flank steak, about 1" thick
    1 large red onion, sliced into 1/4" thick rounds
    1/2 teaspoon extra-virgin olive oil
    1 small avocado, sliced into 1/4" thick pieces
    1 cup fresh tomato salsa

Nutritional Information:
360 calories
17 g fat (5 g sat)
13 g carbohydrate
38 g protein
3 g fiber
440 mg sodium

   In a 9" by 13" glass baking dish, combine lime juice, garlic, pepper, and salt. Add steak and turn to coat. Cover the dish with plastic wrap and marinate steak at room temperature for 20 minutes, turning once.
    Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill steak, basting with any remaining marinade, 5 to 7 minutes per side for medium-rare. Transfer to a cutting board and let rest for 5 to 10 minutes.
    While steak is resting, in a medium bowl toss onion with oil. Grill onion, turning occasionally, until golden, 4 to 5 minutes. Cut steak into thin slices across the grain and divide among 4 plates. Serve with onion, avocado, and salsa.