This open-faced sandwich is an excellent source of iron and zinc.
2 tbsp
(30 mL) olive or vegetable oil
2 cups
sliced mushrooms
2
cloves garlic, minced
1 cup
sliced onion
1/4 cup
balsamic vinegar
200 g
Beef inside round or Sirloin tip steak (1/3 cup per open sandwich)
Black pepper, ground
1
baguette (about 9″ long)
1/2 cup
crumbled goat cheese
1/2 cup
arugula
1. Heat oil in heavy skillet over medium heat; cook mushrooms, garlic and onion, stirring occasionally, until onion softens and water from mushrooms cooks off. Stir in balsamic vinegar; cook, stirring for 3 to 5 minutes or until vinegar is absorbed. Set aside.
2. Rub steak with pepper to your liking. Grill or pan-fry over medium-high heat on lightly oiled grill or pan for 3 to 4 minutes per side.
3. Slice steak thinly on the diagonal. Drape slices of steak on each baguette bottom piece. Top each with mushroom mixture, goat cheese and arugula. Makes 4 open sandwiches.
Servings per recipe: 4
Serving size: 1 open-faced sandwich
3 protein
1 starch
1 veg
What is one exchange?
- 1 Protein Choice = 1oz of meat or 7g of dietary protein
- 1 Starch Choice = about 15g of carbohydrates
- 1 Fruit or Vegetable Choice = ½ cup
- 1 Milk Choice = ½ cup
