Flank Steak Sandwiches

Red meat.  I have a hard time understanding the big appeal of red meat.  Couple the higher saturated fat content with the fact that I just don’t like it… nah, I’ll pass.  However, this blog is all about moderation, and as long as red meat is consumed in moderation, it can be enjoyed without guilt or worry!  Don’t forget, you’re also getting a good dose of protein and the form of iron that is most readily absorbed by the body.


Flank Steak Sandwiches– slightly adapted from Cooking Light

Serves: 4

1/4 cup water

1/4 cup apple cider vinegar

2 tbsp. sugar

1/2 cup thinly sliced red onion

1/4 cup canola or olive oil mayonnaise

1 tsp. dried thyme (or 1 tbsp. fresh)

1 tsp. dried parsley (or 1 tbsp. fresh)

1 tbsp. fresh lemon juice

2 garlic cloves, minced

1 pound flank steak, trimmed of all visible fat

1 1/2 tsp. olive oil

1/4 tsp. salt

1/4 tsp. black pepper

1 (12 oz) French bread baguette

1 cup mixed greens

Instructions:

  1. Combine first 3 ingredients in a medium microwave-safe bowl.  Microwave at high 2 minutes or until boiling.  Stir in chopped onion.  Let stand at room temperature for 30 minutes.
  2. Preheat grill to medium-high heat.
  3. Combine mayo and next 4 ingredients (through garlic).
  4. Rub steak evenly with oil and sprinkle with salt and pepper.  Place steak on grill rack* for 5 minutes on each side or until done to your preference.  Remove from grill, let stand 5 minutes.  Cut steak into thin slices.
  5. Cut baguette in half lengthwise and in quarters horizontally for the 4 portions. Hollow out the top and bottom of the bread. Lightly grill the bread on the grill rack for added crunch.
  6. Drain the onion mixture and discard the liquid.
  7. Arrange the steak evenly over bottom half of each baguette slice.  Top each with 1/4 of the mayonnaise mixture, onions and mixed greens.

* Just a quick nutrition note: Grilling red meat is known to release chemicals known as polycyclic aromatic hydrocarbons (PAH’s) and heterocyclic amines (HCA’s).  These compounds are carcinogenic, meaning they promote cancer growth.  The good news is, there are things you can do to minimize the release of these chemicals.  One is to marinate the meat before it is grilled, and another (as in this case) is to move the coals to the sides of the grill and cook the meat in the middle to avoid the meat having direct contact with the high heat that causes the formation of the compounds.  Cooking low and slow is better then fast and hot.

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