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Steak and mustard sandwich

Cut the calories and still fill the void with this tasty steak sandwich.

15 Jan 2014

This calorie-conscious steak sandwich idea is not only high-protein and low-carb (perfect for watching the post-Christmas waist line), it's also absolutely delicious.
It's satisfying in a way that so many low-calorie meals aren't.

Having an open sandwich immediately halves the amount of bread/carbs needed, and if you're really feeling disciplined you can toss the bread altogether and just have the steak and salad - this is recommended for a stricter low-carb diet.
It's one of our favourite weeknight meals and definitely checks all the right boxes.

You can also substitute the steak for steamed chicken breasts or fish fillets drizzled in fresh pesto, or shredded roast chicken pieces.
See? No excuse not to go the healthy route this year.

Serves 2 | Preparation time 15 minutes | Cooking time 10-12 minutes

For the chickpea salad
1/2 tin chickpeas, drained
1/3 regular English cucumber, roughly chopped
About 8 cherry or rosa tomatoes, halved
2 sticks celery, chopped
1 round feta, roughly crumbled
A few sprigs of fresh basil, parsley and mint leaves
1 cob of sweet corn, roasted on the grill along with the steak
Salt and pepper to taste
Honey-mustard dressing
1 tsp dijon mustard
Juice of 1 lemon
1 Tbsp honey
Pinch of salt
Mix well and adjust to taste
For the steak sandwiches
250g steak of your choice
1 ciabatta roll, halved (or 2 slices health bread or rye bread) (one slice each)
2 tsp dijon mustard
2 Tbsp caramelised onion marmalade
Fresh basil or rocket leaves to serve


1. Prepare your chickpea salad by mixing all of the ingredients together, except the corn, season with salt and pepper and set aside until serving.

2. Prepare your salad dressing and use to dress the salad just before serving.

3. For the steak sandwiches, pre-heat a char-grill pan or prepare your braai. Season the meat well with salt and pepper and cook to your liking. At the same time, roast the corn and toast the cut-side of your rolls, or both sides of your bread. When the corn is beautifully golden and blistered, slice off the kernels with a sharp knife and add these to the salad.

4. Remove the meat from the heat and allow to rest for at least 5 minutes before slicing into thin slivers.

To assemble the open steak sandwiches, place the bread slices onto a plate, spread with a little dijon mustard, top with a spoonful of caramelized onions and then slivers of steak. Season with a little more salt and pepper, top with fresh basil or rocket leaves and serve immediately alongside the chickpea salad.

- Sarah Graham


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