Steak and Fennel Sandwhiches
If you’re keeping track of fat grams, this hefty sandwich provides about one-third of your day’s needs. We suggest using a jarred canola-based mayonnaise if you would rather purchase the condiment. 1
⁄2
1⁄2 1⁄4 1⁄4
teaspoon ground fennel seeds teaspoon salt
teaspoon ground cumin
teaspoon freshly ground black pepper
4 teaspoons olive oil, divided 3 cups thinly sliced fennel bulb (about 1 bulb)
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
8 teaspoons light mayonnaise 8 (1-ounce) slices gluten-free bread, lightly toasted
1 cup arugula
2. Heat 2 teaspoons oil in a large nonstick skillet over medium- high heat. Add 1
⁄2 teaspoon spice mixture and fennel; sauté 15
minutes or until fennel is tender and lightly browned, stirring fre- quently. Transfer to a bowl; wipe pan clean with paper towels.
3. Heat remaining 2 teaspoons oil in pan; sprinkle steaks evenly with remaining spice mixture. Add steaks to pan; cook 4 min- utes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Thinly slice steaks.
4. To prepare sandwiches, spread 2 teaspoons light mayon- naise onto each of 4 bread slices. Top each with one-fourth of beef, one-fourth of fennel, and 1
⁄4 cup arugula. Top with
remaining 4 bread slices. Yield: 4 servings (serving size: 1 sandwich).
Calories: 364; Fat: 11.2 g (sat 6g, mono 3.4 g, poly .6 g); Protein: 14.1 g; Carbohydrate: 54g; Fiber: 5.4 g; Cholesterol: 31 mg; Iron: 3.2 mg; Sodium: 476 mg; Calcium: 125 mg.
Cooking Tip
When pan-searing any kind of portion- sized cuts of meat, turn them only once so they have enough time to form a nice browned crust. Heat a large nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add the steaks, and sauté for 4 minutes on each side until desired degree of doneness.
6 The Gluten-Free Cookbook
1. Combine ground fennel seeds, salt, ground cumin, and black pepper in a small bowl.
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