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Published: Wednesday, July 10, 2013, 12:01 a.m.

Steak on the stove-top a quick and easy meal

  • Steak, mushrooms and sweet onions on the grill make a perfect quick dinner sandwich.

    MCT

    Steak, mushrooms and sweet onions on the grill make a perfect quick dinner sandwich.

Steak, mushrooms and sweet onions on the grill make a perfect quick dinner.
If you don't have an outdoor grill, use a stove-top one. They work very well. Make sure the grill grates are clean and spray them with vegetable oil spray before grilling.
To keep the mushrooms and onion slices from falling through the grates, I use a grill rack. It's a separate rack that has smaller openings. Most are nonstick.
Meaty portabella mushrooms are perfect with the steak. Buy whole ones and slice them after they're cooked.
The grilled steak and portabella sandwich is served with tomato tapenade. A tapenade is a thick paste made from capers, olives, oil and vinegar. You can find it in the condiment section of the supermarket. Or, drizzle the tomatoes with a reduced-fat vinaigrette dressing.
Grilled steak and portabella sandwich
3/4 pound flank steak
2 teaspoons minced garlic
1/2 cup balsamic vinegar
1/4 pound whole portabella mushrooms
4 slices whole-grain bread
Olive oil spray
4 1/4-inch slices sweet onion
Salt and freshly ground black pepper

Remove visible fat from the steak. Mix garlic and balsamic vinegar in a self-sealing plastic bag. Add the steak and mushrooms. Marinate 15 minutes, turning bag over once during that time.
Heat grill. Remove steak and mushrooms from marinade and discard marinade. Place on hot grill with onion slices and cook 4 minutes. Turn over steak, mushroom and onions and cook 3-4 minutes. A meat thermometer should read 145 degrees for medium rare. Meanwhile, spray bread with olive oil and place on grill for 1 minute. Turn and grill 1 minute or until bread is toasted.
To serve, slice steak and mushrooms into thin strips on a carving board. Arrange on slices of bread and place onions on top. Pour steak juices from the cutting board over top. Add salt and pepper to taste. Cover with the remaining bread slices and cut sandwich in half. Makes 2 servings.
Per serving: 504 calories (29 percent from fat), 16.3 g fat (5.8 g saturated, 6.4 g monounsaturated), 60 mg cholesterol, 46.2 g protein, 39.0 g carbohydrates, 4.8 g fiber, 338 mg sodium.
Tomato tapenade
2 medium-size ripe tomatoes
2 tablespoons olive tapenade
Salt and freshly ground black pepper

Wash and slice tomatoes and divide between 2 dinner plates. Sprinkle with salt and pepper to taste. Spoon tapenade over tomatoes. Serve at room temperature. Makes 2 servings.
Per serving: 67 calories (52 percent from fat), 3.9 g fat (0.6 g saturated,0.1 g monounsaturated), no cholesterol, 1.6 g protein, 8.1 g carbohydrates, 2.2 g fiber,159 mg sodium.


Helpful hints
Skirt, strip, sirloin or other quick-cooking steak can be used for this recipe.
Any type of whole grain bread can be used.
If a sweet onion such as Vidalia is not available, use a red onion.
4 crushed garlic cloves can be used instead of bought minced garlic.
Story tags » Cooking

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