Recipes: Thai Grilled Steak Salad with Rice Noodles

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jul 98

Thai Grilled Steak Salad with Rice Noodles

Thai Grilled Steak Salad with Rice Noodles

(makes 4 servings)

Marinade:
2	cloves garlic, minced
1/2	tablespoon (7.5 ml) Thai fish sauce
1/2	teaspoon (2.5 ml) dark sesame oil
1/4	packet sugar substitute
3/4	pound (360 g) flank steak
Sauce:
1/4	cup (60 ml) water
3	cloves garlic, minced
2	tablespoons (30 ml) Thai fish sauce
2	tablespoons (30 ml) fresh lime juice
1/2	packet sugar substitute
1/8	teaspoon (.6 ml) crushed red pepper flakes or to taste

3	ounces (90 g) rice-stick noodles
1/2	English cucumber, 4 ounces (120 g), halved lengthwise and thinly sliced
4	cups (224 g) mixed greens, washed and crisped
1/4	cup (10 g) chopped fresh mint
1/2	cup (21 g) chopped fresh basil
1	tablespoon (15 ml) chopped dry-roasted peanuts

1.	Combine the ingredients for the marinade and place in a shallow bowl. Add the flank steak, cover, and marinate in the refrigerator for 4 hours, or over night, turning once.
2.	Light the grill or preheat the broiler.
3.	To make the sauce, place the water, garlic, fish sauce, lime juice, sugar substitute, and red pepper flakes in a food processor or blender. Pulse until well combined; set aside.
4.	In a deep bowl, place the noodles. Cover with warm water and let soak for 10 minutes. Drain and then boil in fresh water to cover for 2 to 4 minutes, until cooked through. Drain, rinse under cold running water, and drain again. Set aside.
5.	Remove the steak from the marinade. Score the meat in a cross-hatched pattern and grill until done, about 8 minutes per side for medium. Transfer steak to a carving board and let rest 10 minutes before slicing into very thin slices on a diagonal.
6.	To assemble the salads, divide the greens, cucumber, and herbs between 4 dinner plates. Mound the noodles in the center of each plate and top with an equal portion of steak slices.
7.	Garnish each serving with 1/4 of the chopped peanuts.

Per Serving:	251 calories (30% calories from fat), 21 g protein, 8 g total fat (3.2 g saturated fat), 23 g carbohydrate, 2 g dietary fiber, 44 mg cholesterol, 811 mg sodium*
Diabetic Exchanges:	2 1/2 lean protein, 1 carbohydrate (1 bread/starch), 1 vegetable

* If you are on a sodium-restricted diet, you will need to limit your sodium intake the rest of the day.

Peach Melba

(makes 4 servings)

2	ripe peaches, 6 ounces (180 g) each, halved, pitted, and placed in water with a few drops of fresh lemon juice
1/2	cup (60 g) raspberries, mashed
1	tablespoon (15 ml) kirsch
1/8	teaspoon (0.6 ml) sugar substitute, if needed
1	cup (140 g) fat-free no sugar added vanilla ice cream

1.	Place a peach half in each of 4 dessert bowls.
2.	In a small bowl, combine the raspberries and kirsch. Taste. If too sour, add sugar substitute to taste.
3.	Place 1/4-cup (35 g) scoop of the ice cream in the center of each peach.
4.	Drizzle each with some of the raspberry mixture.

Per Serving:	83 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 18 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 33 mg sodium
Diabetic Exchanges:	1 carbohydrate (1/2 bread/starch, 1/2 fruit)

Editors Note:

If raspberries are not available, use fresh strawberries or blackberries.

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