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WEBSITE OF THE STATE OF SOUTH DAKOTA DEPARTMENT OF HEALTH
Kim Malsam-Rysdon, Interim Secretary of Health

round steaksMarinated Steak

(SD Diabetes Control Program cookbook, Healthy Diabetes Recipes and More . . .)


1 pound trimmed lean round steak
1 large onion, sliced
1/2 cup low-sodium beef broth
2 tablespoons Worcestershire Sauce

1 bay leaf
1/4 teaspoon crushed red pepper
1/8 teaspoon allspice

Combine all ingredients in a large zip-top plastic bag. Seal and marinate in the refrigerator for at least 8 hours, turning occasionally. Remove steak from bag, reserving onion and marinade. Place steak on rack of a broiler pan coated with a non-stick cooking spray. Broil 7 to 8 minutes on each side or to desired degree of doneness. Set steak aside and keep warm. Coat a non-stick skillet with a non-stick cooking spray, add onion and saute over medium-high heat until tender. Add reserved marinate, cover, reduce heat and simmer onion mixture 5 minutes. Remove and discard bay leaf. Transfer steak to a platter and spoon onion mixture over the steak. Makes 4 servings.

Nutritional Information (1 serving):
Calories: 182
Carbohydrates: 6 grams
Protein: 28 grams
Fat: 5 grams
Saturated fat: 2 grams
Cholesterol: 71 mg
Fiber: 1 gram
Sodium: 150 mg
Potassium: 545 mg
Calcium: 25 mg
Exchanges: 4 very-lean meat and 1 vegetable

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