Steak, mushrooms and sweet onions are sauteed in the same pan to make this quick sandwich supper. The balsamic and garlic marinade become a dipping sauce for the sandwich.
Meaty portobello mushrooms are perfect for this dish. Buy whole ones and sliced them after they’re cooked.
A tapenade is a thick paste made from capers, olives, oil and vinegar. You can find it in jars in the grocery section.
Helpful hints:
• If grass-fed strip steak is unavailable, use 1/2 pound beef tenderloin.
• Any type of whole grain bread or roll can be used.
• If Vidalias are not available, use another sweet onion such as Texas 1015s or a red onion.
• Minced garlic can be found in the produce section of the market.
Countdown:
• Marinate steak.
• While steak marinates toast rolls and assemble tomatoes.
• Finish sandwich.
Shopping list:
3/4 grass fed strip steak (3/4-inch thick), 1 jar olive tapenade, 1/4 pound whole portobello mushrooms, 1 Vidalia or other sweet onion, 2 medium-size ripe tomatoes
Staples: Olive oil spray, minced garlic, balsamic vinegar, whole wheat bread, salt, black peppercorns
Steak and Portobello Sandwich
3/4 lb. grass fed strip steak (3/4-inch thick)
2 tsp. minced garlic
1/2 cup balsamic vinegar
1/4 lb. whole portobello mushrooms (1 2/3-cups when sliced)
Salt and freshly ground black pepper
4 slices whole wheat bread (1 ounce each)
Olive oil spray
4 slices Vidalia onion
Remove visible fat from steak. Mix garlic and balsamic vinegar together in a self-sealing plastic bag. Add the steak and mushrooms. Marinate 10 minutes, turning bag over once. While the steak and mushrooms marinate, spray bread with olive oil spray and toast in a toaster oven for 1 minute.
Heat a medium-size skillet over medium-high heat. Spray with olive oil spray. Remove steak and mushrooms from marinade, reserve marinade. Pat steak dry with a paper towel. Add steak to the skillet. Saute 3 minutes. Turn steak and saute 2 to 3 minutes. A thermometer should read 145 degrees for medium-rare.
Remove steak to a cutting board, add the mushroom and onions to the skillet and cook 5 minutes, turning over once. Remove to the board with the steak. Sprinkle with salt and pepper to taste. Add the reserved marinade to the skillet and boil 3 minutes to reduce by half. Divide sauce between 2 small bowls to be used for dipping the sandwich. Slice steak and mushrooms into thin strips.
Arrange meat and mushrooms on bottom half of the bread and place onions on top. Cover with the top slice of bread and cut sandwich in half. Serve with the dipping sauce. Serves 2.
Per serving: 438 calories, 74 calories from fat, 8.2 g total fat, 2.4 g saturated fat, 3.6 g monounsaturated fat, 96 mg cholesterol, 385 mg sodium, 41 g carbohydrate, 5.1 g dietary fiber, 14 g sugars, 49.4 g protein
Exchanges: 2 starch, 1 vegetable, 6 lean mat
Tapenade Topped Tomatoes
2 Tbsp. olive tapenade
2 medium-size ripe tomatoes, sliced
Place tomatoes on a plate. Spoon tapenade on top. Serves 2
Per serving: 67 calories, 35 calories from fat, 3.9 g total fat, 0.6 g saturated fat, 0.1 g monounsaturated fat, 0 mg cholesterol, 159 mg sodium, 8.1. g carbohydrate, 2.2 g dietary fiber, 4.7 g sugars, 1.6 g protein
Exchanges: 1 vegetable, 1 fat
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