Flavorful Philly without the guilt

October 31, 2012 

Cheese, steak, onions and sweet peppers combine to make one of Philadelphia’s most famous dishes, the Philly Cheese Steak. Just back from a trip to Philadelphia, I craved one – but not all the calories that go with it. Here’s a version that has the flavor without the guilt. Some people serve ketchup with the sandwich, others serve marinara sauce and still others like it plain. The choice is yours.

HELPFUL HINTS

Nutrition: This meal has 667 calories per serving; 26 percent of calories from fat.

Substitutions: You can use all green or all red pepper. Any quick-cooking steak can be used. One-half cup reduced-fat shredded cheddar can be used instead of cheese spread. Sprinkle it over meat and place under broiler for a minute to melt.

To buy: 1 green bell pepper, 1 red bell pepper, 3/4 pound round steak, 1 jar light cheese spread, 1 package hoagie or sub rolls, 1 small jar marinara sauce

Staples: Vegetable oil spray, onion, salt, black peppercorns

Philly Cheese Steak Sandwich Vegetable oil spray

1 cup thinly sliced onion

1/2 cup sliced green bell pepper

1/2 cup sliced red bell pepper

Salt and freshly ground pepper

3/4 pound round steak, thinly sliced

1/4 cup light cheese spread (Cheese Whiz)

2 crusty hoagie or sub rolls (4 ounces each)

2 tablespoons marinara sauce

Heat a nonstick skillet over medium-high heat and spray with oil. Saute onion and bell peppers 10 minutes or until onions are golden. Sprinkle with salt and pepper. Set aside vegetables and spray the skillet again. Saute the steak 2 minutes, turning to cook all sides. Remove from the heat.

Slice the rolls in half lengthwise. Spoon the onions and peppers onto the bottom, and top with steak. Melt cheese spread in the microwave 10 to 15 seconds and spoon over the meat. Spoon 1 tablespoon marinara sauce over each sandwich. Close sandwiches and serve.

Per serving: 667 calories (26 percent from fat), 20 g fat (7 g saturated, 7.8 g monounsaturated), 114 mg cholesterol, 51.4 g protein, 68.5 g carbohydrates, 5.2 g fiber, 1,397 mg sodium.

Servings: 2 Linda Gassenheimer is the author of 14 cookbooks including her newest, “The Flavors of the Florida Keys” and “Mix ’n’ Match Meals in Minutes for People with Diabetes.” Go to dinnerinminutes.com.

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