Diabetic-Friendly Beef Jerky
Is beef jerky okay for diabetics? Diabetics especially depend on knowing the nutritional value of beef jerky. An ounce of beef jerky
Ingredients
- 1 lb 450 g lean beef (top round, sirloin, or flank steak)
- 1/4 cup low-sodium soy sauce
- 1/4 cup apple cider vinegar or rice vinegar
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 1 tsp. smoked paprika optional, for a smoky flavor
- 1/2 tsp. black pepper
- 1/4 tsp. cayenne pepper optional, for a bit of heat
- 1/2 tsp. liquid smoke optional, for an extra smoky flavor
- 1 tablespoon Worcestershire sauce low-sodium if possible
- 1-2 packets of stevia or another sugar substitute optional, to add a hint of sweetness
Instructions
- Prepare the beef:
- Trim any visible fat from the beef to prevent spoilage.
- Freeze the beef for about 1-2 hours, just until firm (not completely frozen). This makes it easier to slice thinly.
- Slice the beef against the grain into thin strips, about 1/8 to 1/4 inch thick.
- Prepare the marinade:
- In a large mixing bowl, combine the soy sauce, vinegar, garlic powder, onion powder, smoked paprika, black pepper, cayenne pepper, liquid smoke, Worcestershire sauce, and stevia.
- To guarantee an even distribution of flavors, thoroughly mix the ingredients.
- Marinate the beef:
- Place the beef strips in the marinade, ensuring each piece is well coated.
- Cover the bowl and refrigerate for at least 6 hours, preferably overnight. The longer the beef marinates, the more flavorful the jerky will be.
- Dry the beef:
- Preheat your oven to 170°F (75°C) or the lowest setting available. If you have a food dehydrator, you can use that instead.
- Line a baking sheet with foil and place a wire rack on top. Arrange the beef strips on the rack in a single layer, ensuring they don’t overlap.
- Dry the beef in the oven for 3–6 hours, depending on the thickness of the slices and your desired level of dryness. The jerky should be dry and firm but still slightly pliable when bent.
- Store the Jerky:
- Once the jerky has cooled, store it in an airtight container at room temperature for up to 1 week or in the refrigerator for up to 2 weeks.
Notes
- Experiment with Flavors: Feel free to adjust the spices according to your taste preferences. You can add herbs like thyme or rosemary for different flavor profiles.
- Monitoring Sodium: If you’re particularly sensitive to sodium, you can further reduce the amount of soy sauce or choose a no-sodium soy sauce alternative.