Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use a gluten-free bun. Check for modified food starch in the mayonnaise. Best Foods and Hellman's mayonnaises are gluten-free.

"America is a confirmed sandwich nation. Everywhere you go you find sandwich stands, sandwich shops, and nine out of ten people seem to stick to the sandwich-and-glass-of-milk or cup-of-coffee luncheon."
-James Beard, Father of American Cuisine

The refrigerator light goes on...

Recipes with flank steak or London Broil make for a wonderful, lean and tasty dinner, but here’s the bonus – leftovers.

Reduced-fat Cheeses

Regular cheddar cheese is about 9 grams of fat per ounce.  These days the lower fat versions are easy to find and full of flavor.  Look for cheeses in the range of 4 to 6 grams per ounce.

Kraft produces a good sharp cheddar that is 6 grams per ounce that is marketed under the Cracker Barrel name.  It is labeled “made with 2% milk, Reduced Fat.”  Jarlesburg brand is a very good quality Swiss cheese.  It has about 6 grams of fat per ounce.  

I feel that in a lot of recipes lower fat cheeses work better than full fat versions because when they melt there is less chance that they will separate. There’s nothing worse than oily French Onion Soup.

The very low-fat or no fat cheeses are not very good.  Besides being bland, because they don’t have fat they don't melt well.

1 ounce cheese = 91 calories, 6 fat, 4g sat fat, 0g mono fat, 7g protein, 0g carbohydrates, 243mg sodium, 20mg cholesterol

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Philly Cheese Steak



Servings = 1 | Serving size =1 sandwich

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.

This recipe requires leftovers and should be eaten immediately. This recipe is good using any leftover flank steak or London broil recipe.

Note: Those who are gluten-sensitive will want to use a gluten-free roll. For that reason, the Nutrition Facts do not include the Hoagie roll.

Serve with Waldorf Salad or Herbed Zucchini or Cole Slaw or Healthy Caesar Salad or Yellow Squash and Onions or Zucchini Salad

olive oil spray
1/2 medium onion
1 mini baguette (2.5 ounces or less)
1 Tbsp non-fat mayonnaise
2 ounces roasted flank steak or London broil
1/2 ounce reduced-fat Swiss cheese

Spray a non-stick pan with olive oil and place over a medium-high heat.

After the pan is hot, add the onions and reduce the heat to medium. Cook the onions slowly until they are well browned. Set aside.

Preheat the oven to broil.

Slice the mini baguette lengthwise and place under the broiler with the cut side of the bread facing up until the inside is slightly brown.

Remove from the oven and spread the mayonnaise on the bread and top with the sliced flank steak Top with the onions and then place the Swiss cheese on top of the sandwich.

Return the sandwich to the oven with the cheese side up and broil until the cheese is hot and melted.

Nutrition Facts

Serving size = 1 sandwich

Servings = 1

.

Amount Per Serving

Calories 167 Calories from Fat 53
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 2g 12%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 37mg 12%
Sodium 190mg 8%
Total Carbohydrates 8g 3%
    Dietary Fiber 1g 5%
    Sugars 4g  
Protein 20g  
Vitamin A 1% Vitamin C 7%
Calcium 16% Iron 7%
Vitamin K 26 mcg Potassium 293 mg
Magnesium 23 mg