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.
- Cook Time
- Prep Time
- 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
- Olive oil cooking spray
- Ground black pepper and sea salt, to taste
- 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.
- 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.
- 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.
- Serving Size: 5 1/2-inch piece of baguette, 4 oz steak, 3/4 cup vegetables
- Calories: 330
- Carbohydrate Content: 24 g
- Cholesterol Content: 50 mg
- Fat Content: 10 g
- Fiber Content: 4 g
- Protein Content: 33 g
- Saturated Fat Content: 4 g
- Sodium Content: 240 mg
- Sugar Content: 6 g