Glycemic Index Cookbook For Dummies
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Using lean beef cuts like sirloin and tenderloin is a great way to incorporate beef into your low-glycemic diet. Another great way to go is to find beef products that are completely grass fed so you get even leaner beef cuts. You can find grass-fed beef at your local grocery store. The mushroom sauce in this recipe helps keep the steak moist.

Low-Glycemic Tenderloin Steaks with Mushroom Sauce

Preparation time: 10 minutes

Cooking time: 12 minutes

Yield: 4 servings

1 tablespoon extra-virgin olive oil

1 shallot, chopped

1 pound sliced assorted mushrooms (cremino, portabella, and shitake)

1/2 cup dry red wine

2 cups beef broth

2 tablespoons tomato paste

Four 5-ounce tenderloin steaks, about 3/4-inch thick

2 teaspoons dried thyme

Salt and pepper to taste

Nonstick cooking spray

  1. Heat the oil in a medium skillet. Sauté the shallots briefly, until softened. Stir in all the mushrooms, and sauté them until they’re tender, about 3 minutes. Pour in the red wine, and simmer for 3 minutes. Stir in the beef broth and tomato paste, and simmer for 6 minutes, or until the sauce has thickened. Remove from the heat.

  2. While the sauce is simmering, pat the steaks dry, and sprinkle each side with the thyme and salt and pepper to taste.

  3. Spray the grill with nonstick cooking spray, and heat it to medium-high. Cook the steaks until they reach the desired doneness, about 3 to 5 minutes on each side depending on thickness for medium-rare.

  4. Place the steaks on plates. Top each steak with 1/4 of the mushroom sauce.

Per serving: Calories 390 (From Fat 171); Glycemic Load 0 (Low); Fat 19g (Saturated 7g); Cholesterol 118mg; Sodium 482mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 41g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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