- 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
- 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:
Fat: 9 grams
Sodium: 92 miligrams
Cholesterol: 73 miligrams
Protein: 23 grams
Diabetic Exchanges3 Medium-Lean Meat
Source: The Complete Idiot's Guide to Terrific Diabetic Meals