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 Pepper Steak with Mustard Sauce

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Tami

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Posts : 320
Join date : 2009-04-27
Age : 61
Location : South Carolina

PostSubject: Pepper Steak with Mustard Sauce   Sat Jul 11, 2009 2:51 pm

PEPPER STEAK WITH MUSTARD SAUCE

Yield: 4 servings
Serving Size: 3 ounces cooked tenderloin steak with 2 tbsp sauce


INGREDIENTS

- 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

DIRECTIONS

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:
Glycemic Index: (not significant), Calories: 207, Protein: 23 g,
Carbohydrate: 0 g, Dietary Fiber: 0 g, Cholesterol: 73 mg,
Sodium: 92 mg, Glycemic Load: (not significant), Fat: 9 g

Diabetic Exchanges: 3 Medium-Lean Meat
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