Recipes · Australian · Burgers and Sandwiches
Australian Steak Sandwich
One serving has 780 kcal and 41 g protein, and at least a fifth of a woman's daily need of selenium (127%), niacin (89%), zinc (81%), cobalamin (70%), pyridoxine (65%) and phosphorus (64%). Ready in 55 minutes.
- Preparation: 25 min
- Cooking: 30 min
- Makes: 1 serving (369 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, gluten
Ingredients
- 130 g Beef sirloin steak, raw
- 90 g Bread rolls, hard
- 40 g Onions, raw
- 15 g Lettuce, iceberg, raw
- 25 g Tomatoes, raw
- 25 g Beets, pickled
- 20 g Cheddar cheese
- 10 g Barbecue sauce
- 8 g Butter, unsalted
- 5 g Vegetable oil
- 1 g Salt
Method
- Cook the onion slowly in the butter over low heat, stirring occasionally, for 15-20 minutes until soft and deep golden (caramelized).
- Season the steak with salt and sear it in a hot pan with the oil for 2-3 minutes per side for medium, or to your liking, then rest briefly and top with the cheese to melt.
- Split and toast the bread roll.
- Spread with barbecue sauce.
- Layer the steak with melted cheese, caramelized onion, lettuce, tomato and pickled beetroot, close the sandwich, and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 780 kcal | 37% |
| Carbohydrates | 61.4 g | |
| Water | 220 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 40.5 g | 84% |
| Tryptophan | 0.39 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 2.6 g | |
| Methionine | 0.93 g | |
| Cystine | 0.55 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 40.8 g | |
| Monounsaturated | 13.9 g | |
| Polyunsaturated | 5.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.8 g | |
| Saturated | 16.6 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 138 mg | |
| Calcium | 283 mg | 28% |
| Copper | 0.31 mg | 34% |
| Iron | 5.3 mg | 29% |
| Magnesium | 68.7 mg | 22% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 445 mg | 64% |
| Potassium | 707 mg | 15% |
| Selenium | 69.9 µg | 127% |
| Sodium | 1,219 mg | |
| Zinc | 6.4 mg | 81% |
| Thiamin (vitamin B1) | 0.54 mg | 49% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 12.5 mg | 89% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 128 µg | 32% |
| Cobalamin (vitamin B12) | 1.7 µg | 70% |
| Choline | 136 mg | 32% |
| Vitamin A | 138 µg | 20% |
| Vitamin C | 7.4 mg | 10% |
| Vitamin D (D2 + D3) | 4.8 IU | 1% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 18.7 µg | 21% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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