Protein is a vital part of any weight loss diet and this recipe is a great source of protein at nearly 52g per serve. Protein is a dieter's friend because, like fibre, it keeps us feeling fuller longer. Steak is also a great source of iron, which can often be lacking in our diets.
- 300g eye fillet steak approx 1 inch thick (Rump or Porterhouse can be used)
- 1/2 cup lettuce
- 1 tomato sliced
- 1 onion sliced
- Thick sliced sour dough bread toasted
- 1 tbsp. olive oil
- 1 tsp. balsamic vinegar
- 1 tsp. brown sugar
- Splash of worcestershire sauce
- 1/4 cup water
- 2 tbsp. tomato relish (optional)
- Heat frypan with oil on med heat and cook sliced onion for 10 mins, watching that you dont burn. Add water and simmer. After onions have softened add 1 tsp. brown sugar and cook for 1 minute. Add woreshire sauce and balsamic vinegar and season with S&P. Set aside.
- Drizzle both sides of the steaks with olive oil and rub in.
- Preheat a pan or grill on medium heat and grill for 3 mins each side for med. Remove from heat and place on plate, season with salt and pepper then cover with foil for 5 mins.
- Slice steak on angle.
- Slice bread and lightly toast. Layer bread with tomato relish or chutney, tomato, lettuce, then steak with onions on top of steak.
|Average Serve||Average 100g|
|Energy||2680 kJ||552 kJ|
|640 Cal||132 Cal|
|Protein||51.8 g||10.7 g|
|Fat, total||20.3 g||4.2 g|
|- Saturated||6.3 g||1.3 g|
|Carbohydrate||58.1 g||11.9 g|
|- Sugars||17.5 g||3.6 g|
|Sodium||857 mg||176 mg|