Food & Nutrition
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The DX Exclusive Recipe: Flank Steak

With new potato and watercress salad

This fresh, healthful take on steak and potatoes tastes as fresh and light as springtime. Watercress gives the salad a peppery punch, but you can use baby arugula, or for milder flavor, baby spinach or baby salad greens. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)


¾ pound baby potatoes

2 tablespoons white wine vinegar

1 tablespoon extra virgin olive oil

1 teaspoon Dijon mustard

¼ teaspoon salt

⅛ teaspoon freshly ground black pepper

2 thin scallions, thinly sliced

2 tablespoons chopped fresh dill

2 tightly packed cups trimmed watercress or baby arugula


1 (1-pound) flank steak, trimmed of visible fat

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 teaspoon olive oil

1. To make the salad, place the potatoes in a medium saucepan. Cover with water and set over medium-high heat. Bring to a boil. Reduce the heat and simmer, covered, until the potatoes are tender, about 15 minutes. Drain and let stand to cool to room temperature, about 45 minutes.

2. Meanwhile, whisk together the vinegar, oil, mustard, salt and pepper in a large bowl. Stir in the scallions and dill. Add the potatoes and toss to combine.

3. Meanwhile, to make the steak, sprinkle the steak with the salt and pepper.

4. Heat the oil in a large heavy skillet over medium-high heat. Add the steak and cook, turning once, until the internal temperature reaches 145°F, about 10 minutes.

5. Transfer the steak to a cutting board, cover loosely with foil, and let stand 5 minutes. Cut across the grain into thin slices.

6. Just before serving, add the watercress to the potato salad and toss gently to combine. Divide the salad evenly among four plates. Top with the sliced steak and serve at once.

Serves 4

Each serving (1 salad): 263 calories, 14 g carbohydrate, 12 g total fat, 3 g saturated fat, 65 mg cholesterol, 2 g fiber, 25 g protein, 389 mg sodium

Carbohydrate choices: 1

Food Choices: 3 lean meat, 1 starch, 1 fat

*Ask your diabetes care team about food choices; you can read more about food choices here.

Get more tips here about keeping track of the food you eat, whether at home or dining out, and your total nutrition throughout the day.

Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.

© 2015 The DX: The Diabetes Experience

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