Steak Sandwich
- Yield: 1
- Prep Time: 10 minutes
- Cook Time: 5 -6 minutes
- Serving: 1
Nutrition facts (per portion)
- Calories: 651 kcals
- Carbohydrate Content: 43g
- Fat Content: 31g
- Protein Content: 49g
- Saturated Fat Content: 10g
- Serving Size: 243g
- Salt : 1.45g
- Potassium: 529.49mg /13.5mmol
- Phosphate: 387.43mg
Steak Sandwich
Cooking Method:
1. Rub both sides of the meat with the cut clove of garlic, sprinkle with ground black pepper and drizzle with olive oil to coat.
2. Cover and let sit for 10 minutes.
3. Heat up a heavy frying pan or grill pan. When smoking hot, put the steaks on and cook for about 5 – 6 minutes on each side, until well done.
1. Juices should run clear and there should be no pink meat visible.
2. Take the steaks off the pan and let them rest for 5 minutes.
3. Spilt the ciabatta bread open with a bread knife.
4. Slice the steak thinly and put into the ciabatta bread with rocket, mayonnaise and wholegrain mustard.
5. Eat immediately!!
Ingredients
- Sirloin steak (small – medium steak) 178g - 178g
- Olive oil - 2 teaspoons (8.4g)
- Black pepper - sprinkle
- Garlic - 1 clove (3g)
- Ciabatta - 90g
- Rocket - 10g
- Mayonnaise - 1 teaspoon (7g)
- Wholegrain mustard - 1 teaspoon (10g)
Instructions
Cooking Method:
1. Rub both sides of the meat with the cut clove of garlic, sprinkle with ground black pepper and drizzle with olive oil to coat.
2. Cover and let sit for 10 minutes.
3. Heat up a heavy frying pan or grill pan.
4. When smoking hot, put the steaks on and cook for about 5 – 6 minutes on each side, until well done. Juices should run clear and there should be no pink meat visible.
5. Take the steaks off the pan and let them rest for 5 minutes.
6. Spilt the ciabatta bread open with a bread knife.
7. Slice the steak thinly and put into the ciabatta bread with rocket, mayonnaise and wholegrain mustard.
5. Eat immediately!!
Per portion this dish provides:
Protein: This recipe provides 5 and ½ high protein exchanges. This would be the majority of protein exchanges for some individuals. If you wish to use this recipe as a lunch use half the amount of steak. This would provide approx. 3 protein exchanges.
Vegetable: This recipe provides ¼ vegetable exchange. If red onion marmalade is used as a side dish to accompany this meal: The total meal would contain 1 vegetable exchange.
