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
- 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.
- 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.
- 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. http://www.robertrose.ca Reprinted with permission. All rights reserved.
For more information on why meat needs to rest after cooking, watch this video for tips from the “Butcher Boys” of Porter Road Butcher in Nashville, TN
Nutritional Info *per serving
- Calories 224
- Fat 10 g
- Cholesterol 69 mg
- Sodium 209 mg
- Carbohydrate 1 g
- Fiber 0 g
- Protein 29 g