Empty Nester Menus (Continued)


Dinner #2
Spice Rubbed Flank Steak
Oven Baked Okra
Sauteed Banana Slices with Yogurt Cream
Total Carbs:28.3g

Spice Rubbed Flank Steakflank steak
Thin slices of grilled flank steak with a sweet and smoky rub. Makes 2 servings.

1tbsp brown sugar
2/3 tsp ground cumin
2/3 tsp ground oregano
2/3 tsp garlic powder
2/5 tsp salt
pinch tsp ground allspice
1/2 tbsp olive oil
2/3 lb flank steak, trimmed
cooking spray

1. In small bowl, mix brown sugar, cumin, oregano, garlic powder, salt, and allspice.
2. Whisk in olive oil.
3. Massage mixture over flank steak and let rest 20 minutes.
4. Preheat grill to medium high.
5. Coat grill rack with cooking spray.
5. Cook 8 minutes per side or until preferred degree of doneness. Let rest 5 minutes. Slice on diagonal against grain.

Oven Baked Okra
Fresh okra baked with tomatoes, peppers, and onions. Makes 2 servings.

3/4 cup fresh okra
cooking spray
1/4 cup chopped tomato
1/4 cup fresh chopped onion
1/4 cup chopped green bell peppers
pinch salt (optional)
pinch black pepper

1. Preheat oven to 400°F.
2. Coat 9"x9"x2" baking dish with cooking spray. Evenly spread okra in bottom.
3. Layer tomatoes, onions, bell peppers over okra. Season with salt and pepper.
4. Cover loosely with aluminum foil.
5. Bake 1 hour or until the okra is tender. Stir occasionally.

Sauteed Banana Slices with Yogurt Cream
Banana slices sauted in rum and cinnamon, topped with a yogurt cream. Makes 2 servings.

1/2 tsp low fat buttermilk
1/2 cup plain whole milk yogurt
1/2 tsp butter
3/4 large banana, peeled and cut into 1/4" slices
pinch ground cinnamon
1-1/2 tsp dark rum or cognac

1. In saucepan, mix buttermilk and yogurt. Gently heat until slightly warmed. Turn the heat off, cover, and let rest 24 hours.
2. In skillet, melt butter. Add bananas, saut for 1 minute over medium-high heat.
3. Add cinnamon and rum. Cook until all liquid has evaporated.
4. Divide banana slices into 4 dessert dishes. Pour cream over each.

Whipped cream can be substituted for yogurt cream. Rum extract can be substituted for liquor.

Nutritional Information (Per Serving)
Spice Rubbed Flank Steak
Calories 303.1, Total Carbs 7.5g, Dietary Fiber 0.8g, Saturated Fat 4g, Potassium 593mg, Protein 37.3g, Sodium 290.2mg
Oven Baked Okra
Calories 27.1, Total Carbs 6.1g, Dietary Fiber 2.1g, Saturated Fat 0g, Potassium 154.3mg, Protein 1.3g, Sodium 5.4mg
Sauted Banana Slices with Yogurt Cream
Calories 101, Total Carbs 14.7g, Dietary Fiber 1.4g, Saturated Fat 1.9g, Potassium 283.8mg, Protein 2.8g, Sodium 40.7mg

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NEXT: Dinner #3: Grilled Salmon with Fresh Herb Sauce, Leek and Chard Bisque, Cucumber Tomato Onion Salad, and Low Carb Almond Cream with Berries


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Last Modified Date: August 06, 2013

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by Brenda Bell
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...
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