Grilled steak, mushrooms taste great on whole grain bread

McClatchy-Tribune News ServiceJuly 18, 2013 

FOOD QUICKFIX MCT

Tomato tapenade makes an excellent accompaniment to grilled steak and portobello sandwiches.

HANDOUT — MCT

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 portobello mushrooms are perfect with the steak. Buy whole ones and slice them after they're cooked.

This grilled steak and portobello 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.

Here are some helpful hints for fixing this meal:

■ Skirt, strip, sirloin or other quick-cooking steak may be used.

■ Any type of whole grain bread may be used.

■ If a sweet onion such as Vidalia is not available, use a red onion.

■ 4 crushed garlic cloves may be used instead of bought minced garlic.

recipe

Grilled steak and portobello sandwich

¾ pound flank steak

2 teaspoons minced garlic

½ cup balsamic vinegar

¼ pound whole portobello mushrooms

4 slices whole-grain bread

Olive oil spray

4 ¼-inch slices sweet onion

Salt and freshly ground black pepper

Remove visible fat from steak. Mix garlic and balsamic vinegar in a self-sealing plastic bag. Add 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 remaining bread slices and cut sandwich in half. Makes 2 servings.

Nutrition information per serving: 504 calories, 16.3. g fat, 60 mg. cholesterol, 46.2 g. protein, 39 g. carbohydrates, 4.8 g. fiber, 338 mg. sodium.

Tomato tapenade

2 medium-size ripe tomatoes

2 tablespoons olive tapenade

Salt

Freshly ground black pepper

Wash and slice tomatoes and divide between 2 dinner plates. Sprinkle with salt and pepper to taste. Spoon olive tapenade over tomatoes. Serve at room temperature. Makes 2 servings.

Nutrition information per serving: 67 calories, 3.9 g. fat, no cholesterol, 1.6 g. protein, 8.1 g. carbohydrates, 2.2 g. fiber, 159 mg. sodium.

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