Smothered Steak Sandwiches

Flank steak is an affordable, lean cut, which benefits from quick cooking. Since it does not have extensive marbling, cooking to medium rare or medium, and slicing thinly against the grain, will result in the most tender texture.

     Photo: Edward Pond

By Julie O'Hara

Serves: 4
Hands-on time: 20 minutes.
Total time: 30 minutes

INGREDIENTS:

• 2 green bell peppers, sliced (about 2 cups)
• 1 medium yellow onion, sliced into 1/2 circles (about 1 cup)
• 1 14.5-oz can no-salt-added diced tomatoes
• 1 lb flank steak
• 1 whole-wheat baguette, cut crosswise into 4 pieces

PANTRY STAPLES:

• Olive oil cooking spray
• Ground black pepper and sea salt, to taste

INSTRUCTIONS:

1. Coat a large skillet with cooking spray and heat on medium high. Place bell peppers in skillet and cook for 5 minutes, stirring often; then add onion, cooking 5 minutes more or until vegetables are tender and lightly browned. Add tomatoes, bring to a simmer and cook until slightly thickened, 5 to 8 minutes. Season with salt and black pepper, to taste, and remove from heat.
2. Meanwhile, coat another skillet with cooking spray and heat on medium high. Season steak on both sides with salt and pepper, to taste. Place in skillet and cook until browned, 4 to 5 minutes. Turn and cook opposite side 4 to 5 minutes more for medium rare. For medium doneness, cook each side for 5 to 6 minutes. Remove from skillet and rest on cutting board 5 to 10 minutes. Thinly slice against the grain.
3. Cut each baguette section horizontally and fill with steak, then with vegetable mixture. Pierce with toothpicks to hold sandwiches together, if desired. Serve steak sandwiches immediately.

Nutrients per serving (5 1/2-inch piece of baguette, 4 oz steak, 3/4 cup vegetables): Calories: 330, Total Fat: 10 g, Sat. Fat: 4 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 0.5 g, Omega-3s: 110 mg, Omega-6s: 300 mg, Carbs: 24 g, Fiber: 4 g, Sugars: 6 g, Protein: 33 g, Sodium: 240 mg, Cholesterol: 50 mg

Nutritional Bonus: One 3-oz serving of lean beef contains only 1 more gram of saturated fat than the same amount of boneless, skinless chicken. Plus, lean beef offers a bevy of nutrients such as iron, zinc, B vitamins like niacin, riboflavin, thiamin and vitamins B12 and B6.