Grilled Steak and Vegetables Parmesan

Rating:

(37 ratings made)

Diabetes-Friendly Recipe (Click for more information)

Diabetes-friendly Recipe	X
This recipe contains: Fat: No more than 15g Saturated Fat: No more than 5g Cholesterol: No more than 300 mg Sodium: No more than 1000 mg Carbohydrates: No more than 50g Total Sugars: No more than 25g total sugars; limit to 35g in desserts

Low-Carb Recipe (Click for more information)

Low-Carb Recipe	X
This recipe contains: Carbohydrates: No more than 45g Total Sugars: No more than 25g total sugars; limit to 35g in desserts

High-Fiber Recipe (Click for more information)

High-Fiber Recipe	X
This recipe contains: Fiber: At least 3g

High-Calcium Recipe (Click for more information)

High-Calcium Recipe	X
This recipe contains: Calcium: At least 50 mg

Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 10 mins
Extra Time: 2 hrs to 3 hrs (for marinating)

Yield: 4 x 4 oz servings

Hearty beef served with grilled veggies - eat up!
Per serving: 298 calories, 9 g fat, 3.7 g sat fat and 71 mg cholesterol
Saves: 398 calories, 43 g fat, 16.3 g sat fat and 77 mg cholesterol over a regular steak!

Ingredients:

A regular grilled steak can be very high in calories, fat, cholesterol, and saturated fat. Grilled Steak and Vegetables Parmesan lowers the fare by using a leaner cut and smaller portion of meat. Adding vegetables tops this steak with vital nutrients.

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".

Recipe Makeover
0.45 kg Certified Angus Beef® sirloin tip steak 1/2 cup chili sauce 1/3 cup Worcestershire sauce 2 Tbsp red wine vinegar 1/2 tsp dried oregano 2 medium zucchini squash, cut in half lengthwise 1 small eggplant, cut into 1/2 to 3/4-inch slices 1 large sweet onion, cut into 1/2 to 3/4-inch slices 1/4 cup grated Parmesan cheese

Recipe Makeover

0.45 kg Certified Angus Beef® sirloin tip steak

1/2 cup chili sauce

1/3 cup Worcestershire sauce

2 Tbsp red wine vinegar

1/2 tsp dried oregano

2 medium zucchini squash, cut in half lengthwise

1 small eggplant, cut into 1/2 to 3/4-inch slices

1 large sweet onion, cut into 1/2 to 3/4-inch slices

1/4 cup grated Parmesan cheese

Traditional Recipe
0.90 kg T-bone steak 1/4 tsp salt 1/4 tsp black pepper 1/2 cup Worcestershire sauce

Traditional Recipe

0.90 kg T-bone steak

1/4 tsp salt

1/4 tsp black pepper

1/2 cup Worcestershire sauce

Directions:

MARINADE STEAK: Combine chili sauce, Worcestershire, vinegar and oregano. Place steak in a zip-lock bag and pour marinade over steak. Squeeze out air and close bag. Refrigerate and marinate steak for 2 to 3 hours turning frequently.

STEAK: Preheat grill. Place beef, zucchini, eggplant and onion on grill over moderately hot heat about 4 to 5 inches from heat source. Grill about 4 to 5 minutes on the first side, basting frequently with marinade. Turn, brush again with marinade and sprinkle vegetables with cheese.

Continue grilling about 4 to 5 more minutes, or until beef is cooked to the desired degree and vegetables are tender. Serve immediately.

Variations:

Serve with Mild, Medium and Hot Idaho Potato Fries, or Hot Potato Wedges (see recipe links below), and a green salad.

Serving suggestions are not included in the nutritional analysis.

Author:

Courtesy of Certified Angus Beef ®
Certified Angus Beef ®

Hot! Potato Wedges

Mild, Medium and Hot Idaho Potato Fries

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NUTRITIONAL INFO

Calories
(Per Serving)
Makeover	Traditional
298 cals	694 cals
Kilojoules
1,247 kJ	2,905 kJ
Fat
9.0 g	52.0 g
Carbohydrates
14.5 g	0.1 g
Protein
40.0 g	53.0 g
Cholesterol
71.0 mg	148.0 mg
Sodium
258 mg	401 mg
Saturated Fat
3.7 g	20.0 g
Fiber
5.4 g	0.0 g
Calcium
131.0 mg	17.0 mg
Total Sugars
6.6 g	0.0 g
Note: A dash indicates no data is available.