Look for beef cuts with a small to moderate amount of marbling (flecks of fat in the meat) but only a small amount of fat on the edge. Since meat is sold by weight, paying for excess fat is a waste of money. Source: Diabetic Living Magazine
Cut steak in half. Sprinkle steak with salt and pepper. Coat an unheated heavy medium skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Add steaks; reduce heat to medium. Cook until desired doneness. Allow 10 to 13 minutes for medium-rare doneness (145 degrees F) to medium doneness (160 degrees F), turning once halfway through cooking time. Remove steaks from skillet and keep warm.
Add green onions and basil to hot skillet. Cook and stir about 2 minutes or until green onions are tender. Stir in tomato; heat through. Serve tomato mixture over steaks.
3 1/2 lean protein, 1 fat, 1/2 vegetable