Pepper Steak with Mustard Sauce

Description

• Source: The Complete Idiot's Guide to Terrific Diabetic Meals
• Yield: 4 servings

Ingredients

• 4 (4oz) beef tenderloin steaks (1-inch thick)
• 2 tsp coarsely ground black pepper
• vegetable oil cooking spray
• 2 garlic cloves, minced
• ⅓ cup dry red wine
• ⅓ cup low-salt beef broth
• 1 tbsp country-style Dijon mustard

Procedures

1. Coat both sides of steaks with pepper.
2. Spray a medium nonstick skillet with cooking spray and heat over medium-high heat.
3. Place steaks into the pan in a single layer and sear for about 1 minute or until the steak is browned.
4. Turn and cook 5 to 12 minutes or until desired doneness, turning once.
5. Drain liquid fat from pan, if any.
6. Add garlic, cook, stirring, for 1 minute or until golden brown.
7. Add wine and broth and boil 1 minute.
8. Remove steaks from the skillet and cover to keep warm.
9. With a wire whisk, stir in mustard until sauce is well blended.
10. Serve sauce over steaks.

Nutritional information

Per serving (3 ounces cooked tenderloin steak with 2 tbsp sauce):

• 207 Calories | 23g Protein | 0g Carbs | 0g Dietary Fiber | 73mg Cholesterol | 92mg Sodium | 9g Fat
• Glycemic Index: (not significant)
• Glycemic Load: (not significant)
• Diabetic Exchanges: 3 medium-lean meat