From: The Complete Idiot's Guide to Terrific Diabetic Meals
Servings: 4
Serving Size: 3 oz cooked tenderloin steak with 2 Tbsp sauce
4 (4 oz) 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.
Servings: 4
Serving Size: 3 oz cooked tenderloin steak with 2 Tbsp sauce
Nutrition per Serving:
Glycemic Index: (not significant), Glycemic Load: (not significant), 207 Calories, 9g Fat, 73mg Cholesterol, 3g Protein, 0g Carbs, 0g Dietary Fiber, 92mg Sodium
Diabetic Exchanges: 3 Medium-Lean Meat
Tuesday, 7 July 2009
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