Pepper Steak with Mustard Sauce

Pepper Steak W Mustard Sauce - 0g Carbs, 0g Dietary Fiber

Yield: 4 servings Serving Size: 3 ounces cooked tenderloin steak with 2 tbsp sauce From: The Complete Idiot's Guide to Terrific Diabetic Meals

4 (4oz) beef tenderloin steaks (1-inch thick) 2 tsp coarsely ground black pepper Vegetable oil cooking spray 2 garlic cloves, minced 1/3 cup dry red wine 1/3 cup low-salt beef broth 1 Tbsp country style Dijon mustard

Coat both sides of steaks with pepper. Spray a medium nonstick skillet with cooking spray and heat over medium-high heat.

Place steaks into the pan in a single layer and sear for about 1 minute or until the steak is browned. Turn and cook 5 to 12 minutes or until desired doneness, turning once. Drain liquid fat from pan, if any.

Add garlic, cook, stirring, for 1 minute or until golden brown. Add wine and broth and boil 1 minute. Remove steaks from the skillet and cover to keep warm. With a wire whisk, stir in mustard until sauce is well blended. Serve sauce over steaks.

Nutritional Information Per Serving: Glycemic Index: (not significant), Glycemic Load: (not significant) 207 Calories, 23g Protein, 0g Carbs, 0g Dietary Fiber, 73mg Cholesterol, 92mg Sodium, 9g Fat

Diabetic Exchanges: 3 Medium-Lean Meat

Contributed by :

 * Healthy Recipes For Diabetic Friends Y-Group