Mediterranean Steak with Minted Couscous

Mediterranean Steak with Minted Couscous
Source: The 12-Week Diabetes Cookbook/Diabetes Forecast. Recipe Credit: . Photo Credit: Eric Hinders.
Summary

The flavors of the Mediterranean have captured the imagination of travelers for centuries. Precooked, packaged couscous takes only 5 minutes to make, so it's a great option for a quick dinner. Couscous is made from semolina flour and is, in fact, a form of pasta even though many people think it is a grain. You just boil water, remove it from the heat, add the couscous, cover, and let it stand. For this recipe, we've added fresh mint and chopped tomatoes to add a fresh flavor that goes well with the steak.

Double Up: Cook some extra steak while you are making this recipe, and save the leftovers for a Steak and Portobello Sandwich later in the week

This recipe featured in:

Diabetes Forecast Magazine
 
  • Prep time
    10 min
  • Cook time
    15 min
  • Servings
    4 Servings
  • Serving size
    5 oz steak with walnut topping, 1 1/2 cups couscous
Dinner Main Dish Mediterranean
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    5 oz steak with walnut topping, 1 1/2 cups couscous
  • Amount per serving Calories 510

  • Total Fat 18g
    • Saturated Fat 3.5g
  • Cholesterol 95mg
  • Sodium 580mg
  • Total Carbohydrate 42g
    • Dietary Fiber 6g
    • Total Sugars 4g
  • Protein 48g
  • Potassium 1060mg
  • Phosphorus 500mg

Choices/Exchanges: 2 1/2 Starch, 1 Nonstarchy vegetable, 5 Lean protein, 1 1/2 Fat

Dinner Main Dish Mediterranean
Ingredients

Ingredients

  • water
    2 cup
  • couscous
    1 cup
  • tomato (diced (about 3 cups))
    3
  • chopped fresh mint
    1/2 cup
  • olive oil
    2 tbsp
  • salt
    1/4 tsp
  • freshly ground black pepper
    1/2 tsp
  • strip, flank, or skirt steak
    1 1/2 lbs
  • walnut pieces
    2 tbsp
  • pimiento-stuffed green olives (sliced (about 2/3 cup))
    16
  • capers
    3 tbsp
Directions

Directions

  1. Bring the water to a boil. Once boiling, remove the water from the heat and add the couscous. Cover with a lid and let stand for 5 minutes.

  2. Fluff the couscous with a fork. Add the tomatoes, mint, olive oil, salt, and 1/4 tsp of the pepper. Cover and set aside.

  3. Remove the visible fat from the steak.

  4. Heat a skillet to medium-high heat. Place the steak in the skillet and sear for 2 minutes. Turn the steak over and cook for 2 more minutes, or until it reaches desired doneness.

  5. Remove the steaks from the skillet.

  6. Heat a nonstick skillet over medium-high heat. Coat the skillet with olive oil spray. Add the walnuts, olives, and capers. Saute for 2 minutes.

  7. Place 1 1/2 cups of the couscous mixture on each of 4 dinner plates. Top with equal portions of the steak. Spoon the walnut mixture over the steak and sprinkle with the remaining 1/4 tsp of pepper.

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