AIS Sports Nutrition

Steak sandwich

HINT: Try these sandwiches with thin veal escalopes or flattened chicken breast instead of steak

Olive or canola oil spray
200 g button mushrooms, sliced
3 tablespoons balsamic vinegar
2 onions, sliced
1 teaspoon brown sugar
4 fillet steaks, flattened slightly
8 slices ciabbata or sourdough bread
50 g mixed salad leaves
2 tomatoes, thinly sliced
300 g can beetroot slices, drained
50 g snow pea sprouts

Spray a nonstick frying pan with oil and heat.  Add mushrooms and 1 tablespoon balsamic vinegar and cook over high heat until browned and tender.  Remove from pan.  Add onion, remaining balsamic vinegar and sugar and cook over low-medium heat for 10 minutes or until caramelised.  Remove from pan.  Clean pan, respray with oil and heat.  Cook steaks over high heat for 3 minutes on each side, or to your liking.  Toast bread until golden brown on both sides.  To assemble, on a slice of bread, place salad leaves, tomato, onion, steak, beetroot, snow pea sprouts and mushrooms.  Top with another slice of bread.

 

ANALYSIS per serve 
4
Energy kJ (Cal)
2246 (536)
Carbohydrate (g)
69
Protein (g)
41
Fat (g)
10
Calcium, Fibre, Iron, Zinc

Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4
 

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