Pepper Steak with Mustard Sauce

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Contributed by Healthy Recipes for Diabetic Friends Y-Group

  • Source: The Complete Idiot's Guide to Terrific Diabetic Meals
  • Yield: 4 servings



  1. Coat both sides of steaks with pepper.
  2. Spray a medium nonstick skillet with cooking spray and heat over medium-high heat.
  3. Place steaks into the pan in a single layer and sear for about 1 minute or until the steak is browned.
  4. Turn and cook 5 to 12 minutes or until desired doneness, turning once.
  5. Drain liquid fat from pan, if any.
  6. Add garlic, cook, stirring, for 1 minute or until golden brown.
  7. Add wine and broth and boil 1 minute.
  8. Remove steaks from the skillet and cover to keep warm.
  9. With a wire whisk, stir in mustard until sauce is well blended.
  10. Serve sauce over steaks.

Nutritional information

Per serving (3 ounces cooked tenderloin steak with 2 tbsp sauce):

  • 207 Calories | 23g Protein | 0g Carbs | 0g Dietary Fiber | 73mg Cholesterol | 92mg Sodium | 9g Fat
  • Glycemic Index: (not significant)
  • Glycemic Load: (not significant)
  • Diabetic Exchanges: 3 medium-lean meat