Feeding your Mexican food cravings on a diabetic diet can be daunting. Diabetes expert, Laura Cipullo, has modified a typical burrito bowl recipe to fit not only a diabetic diet, but also a low-calorie diet. It retains all those vibrant flavors you love, without guilt.
Steak Burrito Bowl Recipe
Prep time: 5 minutes
Total time: 25 minutes
1-1/4 cups (300 mL) instant brown rice
12 ounces (375 f) lean beef flank steak, trimmed
1 teaspoon (5 mL) chipotle seasoning
1/2 teaspoon (2 mL) ground black pepper
1 teaspoon (5 mL) olive oil
1 can (15 ounces/425 mL) black beans, drained and rinsed
3 romaine lettuce hearts, shredded
1/4 cup (60 mL) salsa
1/4 cup (60 mL) guacamole
1/4 cup (60 mL) reduced-fat shredded Cheddar cheese
Preheat barbecue grill to medium-high.
Prepare the rice according to package directions, omitting the salt. Set aside.
Place the steak in a baking dish and rub the steak on both sides with the chipotle seasoning and pepper. Rub the oil onto the steak.
Coat grill rack with cooking spray. Grill the steak for 12 minutes, turning once, or until a thermometer inserted in the center registers 145°F (63°C) for medium-rare.
Transfer the steak to a cutting board and let sit for 5 minutes. Slice into thin strips across the grain.
Evenly divide the rice, steak, beans, lettuce, salsa, guacamole, and cheese among 6 bowls.
Yield: 6 servings
Nutrition Per Serving: Calories: 252; Fat: 8 g; Saturated Fat: 3 g; Carbohydrates: 26 g; Fiber: 5 g; Protein: 19 g; Sodium: 317 mg
Curb Carbs: The trick to this dish is balancing the rice with all the other ingredients. Add just enough brown rice to give bulk to the dish, but leave most of the bowl for everything else.
Fill Up On Fiber: Between the beans, brown rice, and vegetables in this dish, you won’t be surprised that each serving has 5 grams of fiber.
Favor Healthy Fats: Once again, guacamole is our star source of healthy fats. Using lean flank steak and reduced-fat within a reasonable range.
Smart Start: If desired, another option to keep saturated fat low would be to use a leaner cut of steak while enjoying full-fat cheese.
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Recipe Source: “The Diabetes Comfort Food Diet” by Laura Cipullo (Robert Rose)
Reprinted with express permission.
