Steak in a Mustard-Herbs Creamy Sauce

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A pan-seared steak, with herbs, mustard, and a creamy sauce.

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Preparation : 5 min Cooking : 10 min
270 calories/serving

Ingredients

2 tbsp olive oil 30 mL
4 leaves fresh sage 1 g
1 sprig rosemary, fresh 5 g
1 clove garlic, minced
260 g beef strip loin, or rib eye
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 1/2 tbsp creamy soy preparation for cooking 23 mL
1 tsp Dijon mustard 5 g
1 tbsp whisky 15 mL

Before you start

Preheat the oven to the lowest temperature to keep the steaks and the plates warm while cooking the sauce.

Method

  1. Heat the oil in a small saucepan over low heat. Add the sage leaves and sprigs of rosemary. Mince the garlic then add it to the saucepan. Let infuse a few minutes, until the oil becomes perfumed with the herbs aroma, paying attention not to let it burn. Filter the mixture using a sieve, pressing the solids to extract the oil. Put the perfumed oil in a skillet.
  2. Heat the oil over medium-high heat. Add the steaks and sear them 1-2 min per side, add salt and pepper, then remove the steaks from the skillet and set them aside on a warmed plate in the oven.
  3. In a small bowl, mix well the soy preparation and mustard. Deglaze the skillet with the whisky, then add the mixture and cook 1 min over medium heat with stirring using a wooden spoon or spatula to scrape the bottom of the skillet. Put the steaks back into the skillet and cook 1-2 more min, turning them once. Transfer the steaks to the warmed plates, spoon the sauce over the top, and serve.

Nutrition Facts Table

per 1 serving (100 g)

Amount

% Daily Value

Calories

270

Fat

17 g

27 %

Saturated 4 g
+ Trans 0.2 g

21 %

Cholesterol

50 mg

Sodium

80 mg

4 %

Carbohydrate

2 g

1 %

Fibre

1 g

2 %

Sugars

1 g

Net Carbs

1 g

Protein

25 g

Vitamin A

1 %

Vitamin C

2 %

Calcium

2 %

Iron

18 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Niacin, Selenium, Vitamin B12, Zinc
Good source of  :
Iron, Vitamin B6, Vitamin E, Vitamin K
Source of  :
Magnesium, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin D
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Meat and Alternatives 3
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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