Pepper Steak with Mustard Sauce (Diabetic Gourmet.com)

4 (4oz.) beef tenderloin steaks (1 inch thick)
2 teaspoons coarsely ground black pepper
vegetable 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

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 fro about 1 minute or until the steak is browned. Turn and cook 5-12 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.
Serves 4.
Nutritional Info Per Serving:
Calories 207
Protein 23g
Sodium 92mg
Cholesterol 73mg
Fat 9g
Dietary Fiber 0g
Carbohydrates 0g
Diabetic Exchanges: 3 Medium-Lean Meat.