|
Steak & caramelised onion sandwiches with mustard cream |
High protein
Low kJ
Low fat
Preparation: 10min, cooking: 15–20min
Cost per serve: $3.38.
Serves 4.
Ingredients
Cooking oil spray
2 medium brown onions, sliced
2 teaspoons brown sugar
1 tablespoon balsamic vinegar
¼ cup extra light sour cream
1 tablespoon Dijon mustard
500g ‘minute’ steaks, trimmed (if not available use ‘flattened’ sirloin steaks)
8 slices multigrain sourdough
2 cups lettuce leaves
2 tomatoes, sliced
½ cup canned beetroot slices, drained
Method
Step 1.
Spray a large frying pan with oil. Add onion and cook for 10–15 minutes over low heat, until very soft. Add 1 tblspn water occasionally to prevent sticking. Stir in sugar + vinegar. Remove from heat. Keep warm.
Step 2.
Beat sour cream and Dijon mustard in small bowl. Set aside.
Step 3.
Spray steaks with oil and season with ground black pepper. Cook on high heat for 1 min each side, or till browned and just cooked. Remove from heat and rest for 2 minutes.
Step 4.
Meanwhile toast bread and place 4 pieces on plates. Top with lettuce, tomato, beetroot, caramelised onions, steaks. Spoon over mustard cream and top with remaining toast.
Per serve: 9.5g fat, 1510kJ, Protein 34.1g
From: Australian Healthy Food Guide
Disclaimer:
Please note this information was correct at time of printing.
For up to date information, speak to your doctor. Source: Autumn 2011 Edition | Page 2
 Email to a friend  Printer Friendly Version |
|
|
Search all articles
Search topics by A-Z
Search by keywords
|
|
|