Diabetic PEPPER STEAK WITH MUSTARD SAUCE
Yield: 4 servings Serving Size: 3 ounces cooked tenderloin steak with 2 tbsp sauce Source: "The Complete Idiot's Guide to Terrific Diabetic Meals" Info: http://diabeticgourmet.com/book_archive/details/76.shtml INGREDIENTS - 4 (4 ounces) beef tenderloin steaks (1-inch thick) - 2 teaspoons 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 tablespoon country style Dijon mustard DIRECTIONS 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), Calories: 207, Protein: 23 g, Carbohydrate: 0 g, Dietary Fiber: 0 g, Cholesterol: 73 mg, Sodium: 92 mg, Glycemic Load: (not significant), Fat: 9 g Diabetic Exchanges: 3 Medium-Lean Meat When we are grateful for the good we already have, we attract more good into our life. On the other hand, when we are ungrateful, we tend to shut ourselves off from the good we might otherwise experience. ~Sylvia --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
