Flank steak and balsamic onion sandwich

FlankSBOS
Lunch today, December 12, 2013

Great sandwich for lunch or a quick dinner, low calories too.
4 Servings

  • 1 Onion, thinly sliced
  • Vegetable Oil Cooking Spary
  • 1 tablespoon Balsamic Vinegar
  • teaspoon Salt
  • 340 g Flank Steak, pierced repeatedly with a fork before cooking
  • 4 Whole Wheat Sandwich Buns, about 115 calories each
  • 4 tablespoons Grainy Mustard
  • 4 leaves Romaine

1) Heat tow heavy-bottomed skillets over medium heat. Coat the onions with cooking spray and cook in the skillet for 5 min. Add the vinegar and salt and continue cooking for 5 more min.

2)
Cut the stake horizontally to make two thin steaks that are the same diameter as the original steak. Pound with a rolling pin for 1 min.

3)
Coat the steak with cooking spray and cook for 2 min. in the second skillet. Turn the steak and cook for an additional 2 min.

4)
Let the meat rest on a cutting board for 5 min. , and then slice against the grain as thinly as possible.

5)
Slice each bun and spread each bun top with mustard. Divvied the beef and onion into 4 equal portions and place the beef, onion, and lettuce on the bottom bun, cover with the top bun, and serve

Nutritional notes:
Calories per serving 271

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