Serves: 4 | GI/GL: Balanced (depending on side choice)
Ingredients
- Spray oil (canola, rice bran, or sunflower)
- 400–500g beef steak, cut into bite-size pieces (fresh, not aged)
- 2 tsp salt
- 2 tbsp butter or Nuttelex dairy-free spread
- 2 garlic cloves, finely minced (use less if sensitive; small amounts usually tolerated in migraine diets)
- ¼ cup chopped parsley
- Optional garnish: 1–2 tbsp green onion tops
Instructions
- Season steak with salt
- Heat fry pan over medium-high. Add spray oil, then steak in a single layer. Cook 3–4 mins until browned. Remove from pan.
- Melt butter/Nuttelex in the same pan. Add garlic, sauté gently for 1 minute (do not burn).
- Return steak to pan, stir to coat in garlic butter. Cook another 1–2 mins.
- Remove from heat, stir in parsley. Garnish if desired.
Calories & Dietary Notes
Calories
- Steak bites only: ~190 kcal per serve (based on lean beef, oil, butter, garlic, parsley)
- With ½ cup wild rice + 2 cups veg: ~300–320 kcal
- With 1 small baked potato + 2 cups veg: ~320–350 kcal
- With quinoa (½ cup cooked) + 2 cups veg: ~320 kcal
Dietary Notes
- Overall load: Low → suitable for migraine diet when cooked and eaten fresh.
- Migraine diet: Safe with fresh beef, fresh herbs, and fresh garlic in small amounts.
- Amines: Low if meat is fresh; avoid leftovers (amines rise quickly).
- Glutamates: Garlic and parsley contain only natural glutamates in very small amounts — generally well tolerated.
- Salicylates: Steak ingredients low, sides vary from low to moderate/liberal
