By Alyssa Havlovic, MS, RDN, ACSM EP-C, Extension Educator in Lancaster County
May is Beef Month! Beef is a good source of zinc, iron and protein. This recipe features top round steak, which is an affordable, leaner cut of beef derived from the rump area of a beef animal. Be sure to slice meat thinly, against the grain of muscle fibers for the best eating experience.
PEPPER STEAK SANDWICH
(Yield: 6 servings)
• 1 pound beef top round steak, trimmed and cut into 1/8-inch thick strips
• 1/3 cup low-fat Italian dressing
• 1 Tablespoon vegetable oil
• 1 large bell pepper, scrubbed with clean vegetable brush under running water, sliced into 1/8-inch thick slices
• 1/2 medium onion, scrubbed with clean vegetable brush under running water, cut into 1/8-inch thick slices
• Salt and pepper to taste (optional)
• 6 hoagie buns or French rolls
• 6 slices of low-fat cheese
1. Wash hands with soap and water.
2. In a medium bowl, combine sliced beef and Italian dressing. Wash hands after handling uncooked meat.
3. Cover and marinate in the refrigerator for 30 minutes to 2 hours.
4. Remove beef from marinade; discard marinade.
5. In a large, nonstick skillet, heat oil over medium-high heat. Add beef in small batches and stir-fry for 1-2 minutes or until the meat is browned and reaches an internal temperature of 145°F on a food thermometer. Set aside and keep warm.
6. Return the skillet to medium heat. Add peppers and onion. Stir-fry for 5-6 minutes or until vegetables are crisp-tender.
7. Return beef and juices to skillet. Cook and stir for 1-2 minutes or until heated through. Season with salt and pepper, if desired.
8. Toast the buns, and top with cooked steak and vegetables. Top with a slice of cheese.
9. Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information: Serving Size (1 sandwich): Calories 380; Total Fat 12g; Saturated Fat 4.5g; Cholesterol 50mg; Sodium 540mg; Total Carbohydrates 41g; Fiber 2g; Total Sugars 3g, includes 1g Added Sugars; Protein 29g; Vitamin D 0%; Calcium 15%; Iron 20%; Potassium 4%
Nutrition Software Used: ESHA Food Processor