Enjoy this steak flavored with the bounty of the Mediterranean -- olives, walnuts -- in just 15 minutes.
Packaged couscous takes only five minutes to make. It's made from semolina flour and is, in fact, a form of pasta rather than what many people think is a grain. You just boil water, remove from heat, add the couscous, cover and let stand. In this case I've added fresh mint and chopped tomatoes to add a fresh flavor that goes well with the steak.
Mediterranean Steak
1/2 pound beef tenderloin steak (3/4-inch thick)
1/8 teaspoon ground red pepper (cayenne)
Vegetable oil spray
1 tablespoon walnut pieces
8 sliced pimento stuffed green olives
Salt and ground black pepper
Remove visible fat from steak and sprinkle with cayenne.
Heat a small skillet over medium-high heat. Coat with oil spray and add steak. Brown steak 1 minute, turn and brown 1 minute. Sprinkle walnuts and olives into skillet and over steak. Reduce heat to medium and cook 2 minutes for medium rare. A meat thermometer should read 145 degrees. Cook 2 minutes longer for thick steak. Add salt and pepper to taste. To serve, place couscous on two dinner plates, slice steak and place on top. Spoon pan juices over steak.
Makes 2 servings.
Nutrition information: Each serving contains approximately 227 calories, 26 g protein, 13 g fat, 1 g carbohydrate, 100 mg cholesterol, 246 mg sodium and 1 g fiber.
Carbohydrate choices: 0.
Minted Couscous
1 cup water
1/2 cup whole-wheat couscous
1 cup fresh diced tomatoes
1/4 cup chopped fresh mint
Salt and ground black pepper
Bring water to a boil over high heat. Remove from heat. Add couscous and tomatoes. Cover with a lid and let stand 5 minutes. When ready, fluff up with a fork. Add mint and salt and pepper to taste.
Makes 2 servings.
Nutrition information: Each serving contains approximately 180 calories, 6 g protein, 1 g fat, 37 g carbohydrate (3 g sugar), no cholesterol, 25 mg sodium and 3 g fiber.
Recipe from Mix 'n' Match Meals in Minutes for People With Diabetes by Linda Gassenheimer, published by the American Diabetes Association
Food on 06/03/2015