Ingredients

  • Vegetable oil cooking spray
  • 1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
  • 1 or 2 cloves of garlic, coarsely chopped
  • 1/2 teaspoon cracked or coarsely ground black pepper
  • 8 - 10 (6 ounces) thin asparagus spears, trimmed
  • 2 teaspoons garlic-flavored olive oil or regular olive oil

    Sauce:

  • 1/2 cup low-salt beef broth
  • 1 tablespoon dry white wine
  • 1/4 teaspoon Dijon mustard


Directions

  1. Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
  2. For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
  3. Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
  4. Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.

Notes:

Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus

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Recipe Yield: Yield: 2 servings

Nutritional Information Per Serving:

Calories: 226
Fat: 11 grams
Fiber: 1 grams
Sodium: 58 milligrams
Cholesterol: 67 milligrams
Protein: 26 grams
Carbohydrates: 3 grams

Diabetic Exchanges

3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable



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

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