Beef Steak with Herb Garnish
- Yield: 4 servings
- 1 small clove garlic, very finely chopped
- 2tablespoons finely chopped green onion
- 2tablespoons finely chopped fresh parsley
- 1/4teaspoon salt
- Pinch of freshly ground black pepper
- 2tablespoons freshly squeezed lemon juice
- 2teaspoons vegetable oil
- Vegetable cooking spray
- 1 1/4pounds boneless beef tenderloin (filet) or sirloin steak(s), about 1 inch thick
1. In a glass bowl, combine garlic, green onion, parsley, salt, pepper, lemon juice and oil; let stand at room temperature for at least 2 hours or for up to 8 hours.
2. Heat a heavy skillet over medium-high heat and spray with cooking spray. Add steak(s) and fry, turning once, for about 5 minutes for medium-rare, or to desired doneness. Transfer to a platter and let stand for 5 minutes.
3. Spoon herb garnish over each serving.
Instead of pan-frying, you can place steaks on a broiler pan and broil about 5 inches (12.5 cm) from the heat or grill on a preheated barbecue grill over medium-high heat.
Excerpted from 250 Essential Diabetes Recipes by Sharon Zeiler, Canadian Diabetes Association © 2011 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.
Nutritional Info *per serving
- Calories 224
- Fat 10 g
- Cholesterol 69 mg
- Sodium 209 mg
- Carbohydrate 1 g
- Fiber 0 g
- Protein 29 g