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Grilled Bavette Steak with Fresh Tomato Celery Salad and Horseradish Dressing - Low Glycemic Recipe
低GI 糖尿病対応 グルテンフリー 乳製品不使用 普通

Grilled Bavette Steak with Fresh Tomato Celery Salad and Horseradish Dressing

Tender marinated steak atop a vibrant tomato-celery salad with tangy horseradish dressing—a protein-rich, low-GI meal that keeps blood sugar stable.

10 min
準備時間
5 min
調理時間
15 min
合計時間
2
人前

This grilled steak salad is a masterclass in blood sugar-friendly eating. Lean bavette steak provides high-quality protein that slows glucose absorption, while the generous serving of fresh celery and tomatoes adds fiber, vitamins, and minimal carbohydrates. The combination of protein and non-starchy vegetables creates a meal with an exceptionally low glycemic impact, making it ideal for anyone managing their blood sugar levels.

The horseradish dressing adds bold flavor without sugar, relying instead on the natural pungency of horseradish, the umami depth of Worcestershire sauce, and the acidity of red wine vinegar. Celery seeds not only provide aromatic flavor but also contain compounds that may support healthy insulin function. The variety of fresh tomatoes contributes lycopene and antioxidants while remaining low on the glycemic scale.

For optimal blood sugar management, eat the salad vegetables first to create a fiber buffer, then enjoy the protein-rich steak. This eating sequence can help moderate the glycemic response of your entire meal. Pair with a glass of water and consider adding extra leafy greens if desired for even more fiber and nutrients.

血糖値への影響

3.5
グリセミック負荷
LOW

Minimal blood sugar impact expected. This protein-rich meal with low-carb vegetables should provide stable energy for 4-5 hours without causing significant glucose spikes.

血糖値のヒント

  • Eat the fresh tomato and celery salad first to benefit from the fiber and water content before consuming the steak
  • The high protein content will slow digestion, so eat slowly and chew thoroughly to optimize satiety and blood sugar stability
  • Consider a brief 10-15 minute walk after eating to enhance insulin sensitivity and glucose uptake by muscles

🥗 材料

  • 250 g bavette or skirt steak
  • 1 tsp celery seeds, crushed
  • 1 tbsp Worcestershire sauce for marinade
  • 0.5 tbsp olive oil for brushing
  • 6 pcs celery sticks, thinly sliced, leaves reserved
  • 200 g mixed tomatoes, sliced or halved
  • 1 tbsp Worcestershire sauce for dressing
  • 1 tbsp olive oil for dressing
  • 1 tsp horseradish sauce
  • 1 tsp red wine vinegar
  • 1 tsp tomato purée
  • 8.8 oz bavette or skirt steak
  • 1 tsp celery seeds, crushed
  • 1 tbsp Worcestershire sauce for marinade
  • 0.5 tbsp olive oil for brushing
  • 6 pcs celery sticks, thinly sliced, leaves reserved
  • 7.1 oz mixed tomatoes, sliced or halved
  • 1 tbsp Worcestershire sauce for dressing
  • 1 tbsp olive oil for dressing
  • 1 tsp horseradish sauce
  • 1 tsp red wine vinegar
  • 1 tsp tomato purée

👨‍🍳 作り方

  1. 1

    Place the bavette or skirt steak on a clean cutting board. Crush the celery seeds using a mortar and pestle or the back of a spoon until fragrant. Rub the crushed celery seeds evenly over both sides of the steak, followed by a generous pinch of salt and freshly ground black pepper.

  2. 2

    Drizzle 1 tablespoon of Worcestershire sauce over the steak, massaging it into the meat with your hands. Brush both sides lightly with olive oil. Set the marinated steak aside at room temperature while you prepare the salad components.

  3. 3

    Wash and thinly slice the celery sticks on a diagonal, reserving the leafy tops for garnish. Prepare the mixed tomatoes by slicing larger varieties into wedges and halving the cherry tomatoes. Divide the celery slices and tomatoes evenly between two serving plates, arranging them in an attractive pattern.

  4. 4

    In a small bowl, whisk together the remaining tablespoon of Worcestershire sauce, 1 tablespoon olive oil, horseradish sauce, red wine vinegar, and tomato purée until smooth and emulsified. Taste and adjust seasoning if needed. Set the dressing aside.

  5. 5

    Heat a griddle pan or cast-iron skillet over high heat until very hot and just beginning to smoke. Place the marinated steak in the pan and cook without moving for 2-3 minutes until a dark crust forms. Flip the steak and cook for another 2-3 minutes for medium-rare, or longer if you prefer your meat more well-done.

  6. 6

    Remove the steak from the heat and transfer to a clean cutting board. Cover loosely with aluminum foil and allow to rest for 5 minutes. This resting period allows the juices to redistribute throughout the meat, ensuring maximum tenderness.

  7. 7

    Using a sharp knife, slice the rested steak against the grain into thin strips. Arrange the sliced steak over the prepared salads on each plate. Drizzle the horseradish dressing generously over the steak and vegetables, then scatter the reserved celery leaves on top as a fresh garnish. Serve immediately while the steak is still warm.

📊 1人前の栄養価

1人前あたり 全量
カロリー 462 923
炭水化物 12g 23g
糖類 7g 14g
添加糖 2g 4g
天然糖 5g 10g
タンパク質 35g 69g
脂質 33g 65g
飽和脂肪 10g 21g
不飽和脂肪 20g 39g
食物繊維 3g 7g
水溶性食物繊維 1g 2g
不溶性食物繊維 2g 4g
ナトリウム 321mg 642mg

予測血糖応答

high: 140 ↑ high: 140 mg/dL mg/dL
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推定モデル — 個人差があります。医学的助言ではありません。

🔄 低GI代替品

Worcestershire Sauce Coconut Aminos, Tamari, Apple Cider Vinegar With A Pinch Of Salt

Worcestershire sauce often contains added sugars and corn syrup that can spike blood sugar. These alternatives provide similar umami flavor with zero or minimal sugar content, keeping the glycemic load near zero.

Tomato Paste Sun-Dried Tomato Powder, Roasted Red Pepper Puree, Fresh Tomato Reduction

Tomato paste is concentrated and has a higher glycemic load per serving due to reduced water content. Fresh tomato reductions or sun-dried tomato powder provide intense flavor with lower sugar concentration and better blood sugar response.

Red Wine Vinegar Apple Cider Vinegar, White Wine Vinegar With Lemon Juice

While red wine vinegar is already low-glycemic, apple cider vinegar has been shown in studies to improve insulin sensitivity and reduce post-meal blood sugar spikes by 20-30%, making it an even better choice for blood sugar management.

🔬 このレシピの科学

This grilled bavette steak recipe is a masterclass in blood sugar-friendly eating, with an impressively low glycemic load of just 3.5 and a GI of 31. The secret lies in its protein-forward composition and near-absence of high-glycemic carbohydrates. Beef steak is essentially carbohydrate-free, meaning it won't trigger insulin spikes on its own. Instead, the high-quality protein (about 25-30 grams per serving) actually helps stabilize blood sugar by slowing digestion and promoting satiety. When you eat protein-rich foods, your body releases them into the bloodstream gradually, preventing the rapid glucose surges that come from carb-heavy meals. The generous amount of olive oil adds healthy monounsaturated fats that further slow gastric emptying, keeping you fuller longer while maintaining steady energy levels.

The fresh tomato and celery salad contributes minimal carbohydrates while maximizing fiber and water content. Celery is roughly 95% water with less than 3 grams of carbs per cup, making it virtually negligible for blood sugar impact. The fiber in both celery and tomatoes helps moderate any glucose response by slowing carbohydrate absorption in the intestines. Celery seed and Worcestershire sauce add robust flavor without sugar, keeping the meal satisfying without compromising glycemic control.

For optimal blood sugar management, eat the celery salad first to prime your digestive system with fiber and water, then enjoy the steak. This eating order—vegetables before protein—has been shown to reduce post-meal glucose spikes by up to 73% in some studies. Consider pairing this meal with a short 10-15 minute walk afterward to help your muscles absorb glucose more efficiently, further blunting any minor blood sugar rise.