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Video: Diabetes-friendly dinner: Steak and sweet chilies

TODAY recipes
updated 3/14/2013 5:55:09 PM ET 2013-03-14T21:55:09

Recipe: Barbecue rib steak with fresh horseradish and chili

  • For the steaks:
  • 4 12-ounce (300 g) rib-eye steaks on the bone
  • 1 tablespoon olive oil
  • Sea salt and pepper
  • 2-ounce (60 g) piece of fresh horseradish
  • 1 cup of red mustard or red frill leaves
  • 1/2 cup pickled chili (see recipe below)
  • For the pickled sweet chilies:
  • 1/2 teaspoon yellow mustard seeds
  • 1 cup water
  • 3 tablespoons red wine vinegar
  • 1 small onion, finely sliced
  • 1 slice lemon
  • 1 tablespoon caster/superfine sugar
  • Pinch of sea salt
  • 8 medium-sized red chilies, finely sliced
  • 1 tablespoon agave nectar
  • 1 tablespoon olive oil

To make the steaks:
1. Preheat a barbecue plate or skillet pan.

2. Rub the steaks with a little olive oil and season with sea salt and pepper. Place the steaks onto the hot grill plate and cook to your liking. Remove from the grill plate and allow the steaks to rest for 2 minutes before serving them.

3. Slice the beef onto the plate. Sprinkle the red frill leaves and loosely scatter the pickled chili salsa over as well. Finally, using a microplane-style grater, grate the fresh horseradish on the top.

To prepare the pickled sweet chilies:
1. Heat a small saucepan over low heat and toast mustard seeds for 1 minute. Pour in the water, add the red wine vinegar, onion and lemon slice. Bring to a boil and stir in the caster sugar and the salt.

2. Add the sliced chilies and bring back to a boil. Remove from the heat immediately. Allow to cool in the saucepan.

3. Once cool, remove the lemon and drain well. Place chilies into a small bowl, stir through the agave nectar and a tablespoon of olive oil.

Serving Size

Serves 4.

Recipe: Sweet potato fries

  • 20 fluid ounces (600 ml) vegetable oil
  • 12 ounces (300 g) sweet potatoes, peeled
  • Pinch of sea salt flakes

1. In a deep saucepan, heat the oil to 300 degrees F (150 degrees C), making sure the oil does not go more than halfway up the side of the pan.

2. Cut the sweet potatoes into long stalks and place carefully into the oil. Keep cooking at 300 degrees F (150 degrees C) for 3 minutes until the fries begin to soften, but do not darken.

3. Carefully drain and remove from the oil. (At this stage you may cool fries and keep in a fridge for later.)

4. To serve, heat the oil to 350 degrees F / 175 degrees C and carefully place the fries back into the oil to cook. They will go golden and crispy (approximately 2-3 minutes). Remove from hot oil and immediately place fries onto paper towels to drain.

5. Allow the oil to cool, then strain through a fine strainer. Season the hot fries with sea salt flakes and serve.

Serving Size

Serves 4.

Recipe: Cinnamon apple upside-down pudding

  • 4 red apples
  • 2 ounces (60 g) butter
  • 1 teaspoon ground cinnamon
  • Pinch ground cloves
  • Pinch ground nutmeg
  • 3 tablespoons agave nectar
  • Pudding mixture
  • 4 ounces (120 g) fresh ricotta
  • 1/2 teaspoon vanilla essence
  • 4 fluid ounces (120 ml) milk (2 percent fat)
  • 2 ounces (60 g) butter
  • 2 eggs, separated
  • 1 teaspoon caster/superfine sugar
  • 2 tablespoons ground almonds
  • 2 tablespoons self-raising/bakers flour, sifted
  • 2 tablespoons flaked almonds

1. Preheat oven to 320 degrees F / 160 degrees C. Peel, core and cut each apple into 8 wedges.

2. Melt 2 ounces (60 g) butter in a small pan with the spices and 2 tablespoons agave nectar. Coat the apple wedges in this and place wedges onto a non-stick baking tray. Bake in oven for 20 minutes until soft and caramelized.

3. Remove from the oven and while still hot place apple wedges into a deep ovenproof baking dish. (I like to use a glass dish for this.)

4. Warm the milk and vanilla with the remaining 1 tablespoon of agave nectar and 2 ounces (60 g) of butter, melt together and then allow it to cool.

5. In a mixer beat the ricotta for 3 minutes until smooth and creamy, add the egg yolks and the milk mixture. Then mix in the ground almonds and flour and combine together.

6. In a separate bowl, whisk the egg whites to a stiff peak with the caster sugar. Fold these egg whites into the mixture and pour mixture over the caramelized apples. Sprinkle the top with the flaked almonds.

7. Bake in the oven for 30 minutes until golden and firm to the touch.

Serving Size

Serves 4.

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