Pepper Steak with Mustard Sauce

Description
Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * 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

Directions

 * 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