• 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


  1. Coat both sides of steaks with pepper. Spray a medium nonstick skillet with cooking spray and heat over medium-high heat.
  2. 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.
  3. 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.


Serving Size: 3 ounces cooked tenderloin steak with 2 tbsp sauce.

Recipe Yield: Yield: 4 servings

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Nutritional Information Per Serving:

Calories: 207
Fat: 9 grams
Sodium: 92 milligrams
Cholesterol: 73 milligrams
Protein: 23 grams
Carbohydrates: 0 grams

Diabetic Exchanges

3 Medium-Lean Meat

Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals