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Food And Nutrition

Cheesesteak sandwich with grilled onions

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You won’t be tempted by a kebab once you’ve tried this perfect post-pub cheesesteak sandwich. Add mustard or chilli sauce if you need to clear your head.

Ingredients

  • 150g/5½oz sirloin steak
  • 1 tsp olive oil, for frying
  • salt and freshly ground black pepper
  • ½ onion, thinly sliced
  • 4 button mushrooms, thinly sliced
  • ½ green pepper, thinly sliced
  • 25g/1oz semi-soft cheese (such as port salut, taleggio or brie)
  • 1 panini roll or demi-baguette, lightly toasted

Method

  1. Rub the steak with a little oil, salt and black pepper. Heat a frying pan until it is smoking hot, then fry the steak until well-browned on both sides. Reduce the heat and cook, turning frequently, until it is cooked to your liking. Set the steak aside to rest.

  2. In the same pan, over a medium heat, fry the sliced onions in a little more oil with a pinch of salt. Stir them frequently and cook for 5 minutes until they are softened and golden-brown. Add the mushrooms and the green pepper and fry for another 5 minutes. The green pepper should still have a little bite.

  3. Slice the steak thinly into strips and pile onto the roll or baguette. Top with the slices of cheese and the fried vegetables. Serve with some salad leaves or even some chips from round the corner.

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Food And Nutrition

Harissa lamb with chickpeas

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This Moroccan-inspired, slow-cooked lamb dish is low in calories and only uses six ingredients. If you want to make it five, leave out the apricots – you’ll save on sugar too. If you’re on a low-calorie diet, pair it with a low-calorie breakfast and/or lunch as it’s a little over 500 calories.

Each serving provides 522 kcal, 50g protein, 32g carbohydrates (of which 20g sugars), 19g fat (of which 7g saturates), 9g fibre and 0.5g salt. With a GI of 45 this meal is high protein, low GI.

Ingredients

  • 600g/1lb 5oz lean lamb leg steaks, cut into bite-size cubes
  • 1–2 level tbsp harissa paste
  • 400g tin chopped tomatoes with herbs
  • 2 x 410g tins chickpeas, drained
  • 12 dried apricots (optional)
  • small bunch (about 30g/1oz) fresh coriander, roughly chopped
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Food And Nutrition

Provençal picnic sandwich (Pan bagnat)

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This is a speciality of Nice and is filled with Niçoise salad ingredients. A great way to use up slightly stale bread, the recipe contains tuna and anchovies but if you are vegetarian, you could substitute with cheese (such as mozzarella or slices of goats’ cheese) or roasted peppers, aubergines, courgettes and mushrooms. Make this a day ahead and keep weighted down in the fridge so all the juices seep into the bread.

Ingredients

  • 1 pain de campagne or round sourdough loaf (about 400g/14oz)
  • 1 garlic clove, finely chopped or grated
  • 3 tbsp extra virgin olive oil
  • 1 small red onion, thinly sliced
  • 2 or 3 large ripe tomatoes, sliced
  • 15cm/6in piece of cucumber, sliced
  • 225g tin tuna in olive oil, drained
  • 6 anchovies in olive oil, drained
  • 3 hard-boiled free-range eggs, peeled and sliced
  • 20 Niçoise or Kalamata olives, pitted and halved
  • 1 tsp fresh oregano or marjoram leaves, chopped
  • 10 fresh basil leaves, torn
  • 1 handful rocket leaves
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • salt and freshly ground black pepper
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Food And Nutrition

How To Prepare Ham and pea pasta

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Even if you’re new to cooking you can tackle this ham and pea pasta with confidence, as a sauce like this requires little more than warming through to come together. The cream adds a touch of luxury to this supper for one.

Each serving provides 1140 kcal, 38g protein, 86g carbohydrates (of which 7g sugars), 69g fat (of which 42g saturates), 11g fibre and 1.5g salt.

Ingredients

  • 100g/3½oz dried pasta shapes
  • 100g/3½oz frozen peas
  • knob of butter or splash of olive oil
  • 1–2 spring onions, white and green parts separated and finely sliced
  • 100ml/3½fl oz double cream
  • 25g/1oz Parmesan, finely grated, plus extra to serve
  • 1 thick-cut slice of ham, diced
  • ½ lemon, zest and juice
  • salt and freshly ground black pepper
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