- 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
- 1/2 cup low-salt beef broth
- 1 tablespoon dry white wine
- 1/4 teaspoon Dijon mustard
- Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
- 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.
- 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.
- Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Content Continues Below ⤵ ↷
Recipe Yield: Yield: 2 servings
Nutritional Information Per Serving:
Fat: 11 grams
Fiber: 1 grams
Sodium: 58 milligrams
Cholesterol: 67 milligrams
Protein: 26 grams
Carbohydrates: 3 grams
3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals