What Kind of Beef Goes in a Steak Sandwich?
The beef cut I chose for Steak Sandwiches with Caramelized Onions and Gorgonzola Cheese Sauce is Flank Steak. Flank steak is a lean cut of beef and can be grilled, broiled, pan-fried, braised, just about any cooking method works. To keep the meat tender it is often marinated or slow cooked. Here we will be pan-frying to a medium-rare. Just be sure to cut across the grain to keep the meat tender.
- Low Carb
- High Protein
- Make Ahead Meal
Steak Sandwiches with Caramelized Onion and Gorgonzola Cheese Sauce is NOT a grilling recipe, but Traeger’s post does a good job of explaining the doneness of steaks that I found very helpful.
Make Ahead Options
All of the components of the sandwich can be made ahead and packaged separately.
Prepare the onions and cheese sauce as directed in recipe. Let cool before packaging.
Ciabatta rolls can be lightly toasted ahead, but better if toasted before serving.
You want the meat pretty rare (120°F-125°F) since it will cook again when reheated. Cook the steak over high heat for 1-2 minutes per side. Let rest at least 5 minutes, then thinly slice across grain.
Package the meat and onions together. The rest of the ingredients should be packaged separately. Refrigerate for 1-3 days.
Reheat the meat and onions in a toaster oven for best results, but can also be microwaved. The sauce can be warmed on the stove or microwaved. Don’t heat to hot or the Gorgonzolla will melt completely. Toast the ciabatta rolls and assemble the sandwich as directed in recipe.
Ingredients for Steak Sandwiches with Caramelized Onions and Gorgonzolla Cheese Sauce
- Buttery Spread – Land O Lakes®, Smart Balance®. or Earth Balance® all have a good butter flavor and work well for sautéing. Butter Spreads are considerably lower in Saturated Fat then Butter, so try these alternatives.
- Onions – Brown or white onions sliced thin. I find it easier to cut the onion in half first, then slice.
- Half and Half – Don’t substitute with Non Fat Half and Half; it won’t work in a sauce.
- Worcestershire Sauce – a classic flavor enhancer.
- Gorgonzola Cheese – can be substituted with Blue Cheese. Gorgonzola is a milder flavor than the Blue and both work well in this recipe.
- Ciabatta Rolls – Choose rolls that are about 3-ounces. Walmart Marketside Ciabatta Rolls are what you see in the pictures and the brand used for Nutrition Facts. You could substitute another crusty type roll such as a French Hoagie Roll, but the sodium will most likely be higher.
- Flank Steak – has a good flavor and texture for these sandwiches. Just slice the meat across the grain to keep it tender. Sirloin steak is also a lean cut of beef and can be substituted. Cook and cut the same as the Flank steak.
- Grapeseed Oil – any high heat oil will work, such as Canola, Safflower, or a high heat Olive oil.
- Salt and Pepper
- Baby Spinach – recipe calls for 2 cups, but you can put as much or little as you want on each sandwich.
The SMART Menu
What’s a SMART Menu? I call them smart because the Sodium and Fat (specifically Saturated Fat) are lower than most meals. Fast Carbs (FC) and Slow Carbs (SC) are balanced to keep blood sugars level. Plus, the Food Groups give the meal variety.
Swap the Grapes for
- 3/4 cup Baked Beans (lowest sodium)
- 1 cup Frozen Mixed Vegetables (green beans, corn, carrots, and peas)
- 1 cup Mandarin Oranges in Light Syrup
Steak Sandwiches with Caramelized Onions and Gorgonzola Cheese Sauce
- Heat the buttery spread in a large nonstick skillet over medium heat. Add the onions. Cook and stir occasionally, until onions are soft and caramelized; about 15-20 minutes. Add 1 or 2 tablespoons of water to the skillet and scrap the bottom of pan. After all bits are scraped up, transfer onions to a bowl. Set aside.
- Heat same skillet over medium heat. Stir in half and half and Worcestershire sauce. Cook and stir as needed for 4-5 minutes, or until reduced and slightly thickened. Remove from heat. Stir in the cheese and set aside.
- Meanwhile, toast or broil the rolls until golden. If broiling: Lightly coat cut side of rolls with spray on butter and broil 1-2 minutes.
- Cut the steak in half lengthwise. Rub with the oil and season with salt and pepper.
- Heat a large nonstick skillet (cast-iron works the best) over medium-high heat. Add the steak to hot skillet. Cook 4-5 minutes per side, for medium rare (135℉). Transfer steak to a cutting board and let rest 5-10 minutes. Slice the meat against the grain. Thin slices work best for assembling the sandwich.
- Assemble the sandwiches in the following order:Bottom roll, spinach (as much or little as you want), steak (just under 3 ounces), cheese sauce (1-2 tablespoons), onions (divided between 6 sandwiches), top roll.