Steak and onion cornbread sandwiches
- 1h
- 6
- 549 kcal
- Intermediate
- Coeliac disease , Low sugar , Coeliac
- Dairy , Eggs
Per 234 g contains
of an adult's recommended intake.
Typical energy values per 100g: 979kj/235kcal
A delicious gluten-free lunchtime treat, perfect for lunchboxes or as a light midweek supper.
There are few things as satisfying on your lunch break as a hearty sandwich packed with delicious goodies, but for those with coeliac disease, this staple bready treat can be totally off limits. Thankfully, a tempting alternative is available in the form of cornbread, a mainstay of American comfort food.
Cornbread does not traditionally contain yeast, and in this version flour is omitted, so the resulting texture is something like a savoury scone. The steak and onion filling is protein-rich. For a tasty vegetarian alternative, why not try substituting the steak with grilled halloumi.
Cornmeal is also known as polenta and is available in most major supermarkets, particularly in the world foods section.
Ingredients
- Cornmeal400g 15.8oz
- Semi-skimmed milk300ml 10.5fl ozDairy
- Eggs2 average 100gEggs
- Rapeseed Oil100ml
- Beef sizzling steak350g 13.8oz
- Onion1 Medium 150g
- Ground black pepper5g 0.1oz
- Baking powder1 tsp 5g
Cooking Method
- Preheat the oven to 200°C for a conventional oven, 180°C for a fan oven.
- Beat the eggs together with the milk and rapeseed oil. Add the cornmeal and mix until thoroughly combined.
- Pour the cornbread mixture into a greased loaf tin. Bake for 40 minutes or until a skewer comes out clean when inserted into the bread.
- Trim and discard any fat from the beef steak. Slice the steak into long, thin strips.
- Heat up a good non-stick frying pan over a medium heat. Add the steak and fry until cooked through and well seared. Spoon the cooked steak on to a plate and set aside.
- Finely slice the onion. Fry the onion in the same pan you used for the steak, coating the onion in the juices left over from the meat, until the onion is soft and deeply browned.
- Take the pan off the heat, tip the steak back into the pan with the onions and mix together.
- Slice the cornbread as you would a loaf of bread and fill the slices with the steak and onion filling. You can make several sandwiches at the same time for the whole household, or if you'd rather have the sandwiches over several days, the cornbread and filling will stay fresh in the fridge for a few days.
Nutritional Information
| Typical Values | per 100g | per 234g serving |
|---|---|---|
| Energy | 235 kcal 979 kj | 549 kcal 2289 kj |
| Fat of which saturates | 9.5 g 1.5 g | 22.2 g 3.5 g |
| Carbohydrate of which sugars | 24.7 g 1.7 g | 57.7 g 1 g |
| Fibre | 1.4 g | 3.3 g |
| Protein | 11.8 g | 27.7 g |
| Salt | 0.3 g | 0.8 g |
Cornbread
Cornmeal is a flavourful and gluten-free alternative to wheat flour. Milk is an excellent source of calcium and eggs are a great source of protein.
Beef sizzling steak
Beef is a great source of protein, iron and vitamin B12.
Onion
Onions are a good source of both fibre and folic acid.
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sam18386
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