Food & Drink

Diabetes Quick Fix: Garlic Steak with Chili Pepper Potatoes

Garlic plays an important role in this steak and potatoes dinner. Garlic has been praised for its many qualities related to health and flavor. It’s low in calories and when cooked slowly without browning, it develops a mellow and nut-like flavor.

Pablano pepper is called for in the recipe. Any type of pepper can be used. Serrano peppers, very hot when fresh, or jalapeno peppers will work well.

The recipes are from “Mix ‘n’ Match Meals in Minutes for People with Diabetes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.

Helpful Hints

▪  Diced fresh onions can be found in the produce section of the supermarket.

▪  The steak can be grilled or broiled instead of sauteed.


▪  Start potatoes.

▪  Cook steak.

▪  Finish potatoes.

Shopping List

To buy:  3/4 pound beef tenderloin steak, 1 container fresh diced onion, 1 package sliced button mushrooms, 3/4 pound red potatoes, 1 small pablano pepper, 1 bag washed, ready-to-eat spinach

Staples: Olive oil, olive oil spray, minced garlic, salt, black peppercorns


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

Olive oil spray

Salt and freshly ground black pepper

3 teaspoons minced garlic

1 cup fresh diced onion

1/4 pound sliced button mushrooms (about 1 2/3 cups)

Remove visible fat from the steak. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add the steak and brown 1 minute. Sprinkle with salt and pepper to taste. Turn and brown second side 1 minute. Lower heat to medium add garlic, onion and mushrooms and continue to saute the steak for 3 minutes for a 3/4-inch thick steak. A meat thermometer should read 145 degrees for medium rare. Cook longer for more well done. Remove to a dish. Remove steak and continue to cook onion and mushrooms 2 more minutes. Divide between 2 dinner plates and place steak on top.

Per serving: 253 calories, 82 calories from fat, 9.1 g total fat, 3 g saturated fat, 3.8 g monounsaturated fat, 72 mg cholesterol, 123 mg sodium, 14.8 g carbohydrate, 3.6 g dietary fiber, 3.7 g sugars, 30.1 g protein

Makes 2 servings.


1 pound red potatoes, washed and cut into 1/2-inch pieces (about 2 3/4 cups)

4 cups washed, ready-to-eat spinach

2 teaspoons olive oil

1/2 cup coarsely chopped pablano pepper, (stem, seeds removed)

Salt and freshly ground black pepper

Place the potatoes in a medium-size saucepan and cover with cold water. Cover pan with a lid and bring to a boil over high heat. Boil for 10 minutes or until the potatoes are soft. Add spinach to the saucepan. Remove 2 tablespoons water to a bowl. Add olive oil and pablano pepper to the bowl. Drain potatoes and spinach and add to the bowl. Add salt and pepper to taste. Toss well.

Per serving: 204 calories, 43.6 calories from fat, 4.9 g total fat, 0.7 g saturated fat, 3.3 g monounsaturated fat, 0 mg cholesterol, 14 mg sodium, 37.2 g carbohydrate, 3.9 g dietary fiber, 2.3 g sugars, 4.5 g protein

Makes 2 servings