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Diabetes quick fix: Mediterranean steak with minted couscous

By Linda Gassenheimer • Dec 15, 2018 at 7:00 AM

Enjoy this sauteed steak flavored with the bounty of the Mediterranean — olives, walnuts and capers — in just 15 minutes.

Precooked, packaged couscous takes only 5 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.

Helpful Hints:

— Diced fresh tomatoes can be found in the produce section of the supermarket.

— Use a skillet that just fits the steak to capture the pan juices. A larger skillet will cause the juices to boil off.


— Bring water for couscous to a boil.

— Prepare ingredients for steak.

— Make couscous.

— Finish steak.

Shopping List:

To buy: 1/2 pound beef tenderloin steak, 1 small bottle cayenne pepper, 1 small package walnut pieces, 1 bottle pimento stuffed green olives, 1 box whole wheat couscous, 1 container fresh diced tomatoes and 1 bunch mint.

Staples: olive oil, olive oil spray, fat-free, low-salt chicken broth, salt, black peppercorns.



1/2 pound beef tenderloin steak, (3/4-inch thick)

Pinch cayenne pepper (about 1/8 teaspoon)

Olive oil spray

1 tablespoon walnut pieces

8 sliced pimento stuffed green olives

Salt and freshly ground black pepper

Remove visible fat from steak and sprinkle with cayenne. Heat a small nonstick skillet over medium-high heat. Spray with olive oil spray and add steak. Brown steak 1 minute, turn and brown 1 minute. Sprinkle walnuts, and olives into skillet and over steak. Lower 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.

Per serving: 227 calories, 116 calories from fat, 12.9 g total fat (3.4 g saturated fat, 5.5 g monounsaturated fat), 72 mg cholesterol, 246 mg sodium, 1.4 g carbohydrate, 0.7 g dietary fiber, 0.1 g sugars, 25.8 g protein

Exchanges: 4 lean meat, 1 fat



1 cup water

1/2 cup whole-wheat couscous

1 cup fresh diced tomatoes

1/4 cup chopped fresh mint

Salt and freshly 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.

Per serving: 179 calories, 4 calories from fat, 0.5 g total fat (0.1 g saturated fat, 0.1 g monounsaturated fat), 0 mg cholesterol, 9 mg sodium, 37 g carbohydrate, 3.3 g dietary fiber, 2.4 g sugars, 6.3 g protein

Exchanges: 2 starch, 1 vegetable


(From “Fast and Flavorful: Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. To order this book call 1-800-232-6733 or order online at www.shopdiabetes.org)


©2018 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

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