Download Diabetes Friendly Recipe Spicy Rubbed Alberta Beef T

Diabetes Friendly Recipe
People with diabetes can enjoy a variety of healthy carbohydrate choices as part of a
healthy diet.
Avoiding carbohydrates can cause low blood sugars, constipation, lower intake of
vitamins and minerals and low energy levels.
It is important that you try to choose good quality carbohydrate choices such as whole
grain brown rice or quinoa, whole grain pasta or couscous, potato or sweet potato with
the skin left on, beans and lentils, or whole grain bread as part of your meal. These
high fibre choices help to slow down digestion of your meal and improve your blood
sugar response to the food. In addition, they are loaded with healthy vitamins, minerals
and the energy you need to live, think, and exercise.
Watching your portion sizes is also important to keep your blood sugars and weight in
check.
•
A healthy portion size of carbohydrate foods at your meals is roughly the size of
your fist or one quarter of your plate.
•
Protein foods such as meat, chicken, fish etc. are also an important part of a
healthy diet. Just because protein doesn’t affect your blood sugars it doesn’t
mean you can get away with as much protein as you want. A healthy amount of
protein is the size of the palm of your hand or one quarter of your plate.
•
Half of your plate should be coming from vegetables, cooked or raw.
To make a complete and healthy meal for people with diabetes, add your high fibre
carbohydrate choice, a salad or some cooked veggies to this delicious recipe.
Spicy Rubbed Alberta Beef T-Bone with Mashed Avocado
and Tomato
Yield 2 servings
2 -12 oz. T-bone steaks
2 tbsp. olive oil
¼ cup Corbin’s Essential Rub
¾ cup mashed avocado and pepper relish
Chef Corbin’s Essential BBQ Rub
1 tbsp. toasted ground cumin seed
2 tbsp. paprika
1 tbsp. fine sea salt
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp., cayenne pepper
1 tbsp. black pepper
½ tbsp. ground white pepper
1 tbsp. ground oregano
½ tbsp. ground thyme
1 tbsp. brown sugar
Method
Combine all ingredients in a small mixing bowl- transfer into an airtight container and
store up to 4 weeks.
Mashed Avocado and Pepper Relish
1 avocado, mashed
½ red pepper, diced medium
¼ Thai red chili
Pinch of ground cumin
Juice from 1 lime
Salt and Pepper to taste
Method
Preheat the BBQ to 380-degrees. Rub the T-bone steaks on all sides with olive oil and
BBQ rub mix. Grill each steak to desired doneness and remove from heat. Cover the
steaks lightly with aluminum foil and allow to rest 10 minutes.
While the steak is resting, prepare the avocado and tomato relish by
combining the mashed avocado, diced tomato, chilies, and cumin with the lime juice.
Mix until blended and season with salt and pepper.
Place the grilled T-bone steaks onto a large serving plate and serving with a large
dollop of the mashed avocado. Serve the steak immediately.