Food & Drink

Diabetes Quick Fix: Filet Marchand du Vin (Steak in Red Wine Sauce) with Sauteed Garlic Potatoes

This traditional French bistro steak, cooked in a red wine sauce is easy to make and elegant enough for company. The recipes are from “Mix ‘n’ Match Meals in Minutes for People with Diabetes.”

Helpful Hints

▪  Any type of red wine can be used.

▪  Diced fresh onions can be found in the produce section of the supermarket.

Countdown

▪  Start potatoes.

▪  Make steak.

▪  Finish potatoes.

Shopping List

To buy: 1/2 pound beef tenderloin steak, about 3/4 inch thick,1 bottle dry red wine, 1 can fat-free, low-salt chicken broth, 1 small bottle ketchup, 1 bottle dried thyme, 2 14.5-ounce cans sliced

1 container fresh diced onions

1 container sliced mushrooms (2 ounces needed), 1 bunch parsley (optional)

Staples: olive oil spray, olive oil, four, minced garlic, salt, black peppercorns

FILET MARCHAND DU VIN (STEAK IN RED WINE SAUCE)

Olive oil spray

1/2 pound beef tenderloin steak, about 3/4 inch thick

1/2 cup fresh diced onion

3/4 cup sliced mushrooms (2 ounces)

1 tablespoon flour

1/2 cup dry red wine

1/4 cup fat-free, low-salt chicken broth

1 tablespoon ketchup

1 teaspoon dried thyme

Salt and freshly ground black pepper

2 tablespoons freshly chopped parsley (optional)

Spray a medium-size nonstick skillet with olive oil spray. Remove visible fat from steak. Heat skillet over medium-high heat and brown steak 1 minute turn over and brown 1 minute. Lower heat to medium and add onion and mushrooms. Cook for a further 2 minutes. Cook 1 further minute if you prefer meat more well done. A meat thermometer should read 145 degrees for medium-rare and 160 degrees for medium. Remove steak to individual plates. Add flour to the skillet and mix with the vegetables until dissolved. Raise the heat to high and add wine. Cook 1 minute. Add the broth, ketchup and thyme to the skillet. Cook 2 to 3 minutes to reduce liquid and thicken. Add salt and pepper to taste. Spoon sauce over steak and potatoes; sprinkle with parsley (optional). Makes 2 servings.

Nutritional analysis per serving: 285 calories, 8 calories from fat, 9.1 g total fat, 3 g saturated fat, 4 g monounsaturated fat, 72 mg cholesterol, 223 mg sodium, 12.2 g carbohydrate, 1.4 g dietary fiber, 2.1 g sugars, 27.5 g protein

SAUTEED GARLIC POTATOES

1 pound rinsed and drained sliced canned potatoes (about 3 cups)

2 teaspoons minced garlic

1/2 cup fat-free, low-salt chicken broth

2 teaspoons olive oil

Salt and freshly ground black pepper

Microwave method:

Place potatoes, garlic and chicken broth in a microwave safe bowl and microwave on high 2 minutes or until potatoes are warmed.

Add olive oil and salt and pepper to taste. Gently toss together.

Stove top method:

Place potatoes, garlic and chicken broth in a sauce pan over medium-high heat. Cook 3 to 4 minutes or until potatoes are warmed through. Add olive oil and salt and pepper to taste. Gently toss together. Makes 2 servings.

Nutritional analysis per serving: 188 calories, 45 calories from fat, 5 g total fat, 0.7 g saturated fat, 3.3 g monounsaturated fat, 0 mg cholesterol, 156 mg sodium, 32.2 g carbohydrate, 5.5 g dietary fiber, 1.4 g sugars, 4.2 g protein

Exchanges: 2 starch, 1 fat

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