Disclosure: This post is sponsored by the Beef Checkoff in conjunction with a social media campaign through Sunday Supper LLC. All opinions are my own.


Flat iron steak seared until medium done, then sliced and layered in a whole wheat bun with spinach and tomato that is topped with caramelized onions and a low-fat blue cheese dressing. This Cheesesteak Sandwich is only 424 calories with 15 grams of fat!

Cheesesteak Sandwich

I am always up for the challenge of fixing a meal that is healthy, nutritious, and delicious. With our pledge to eat healthier and live better in 2016, joining in with the Beef Checkoff and sharing their theme of “Live a Healthy and Nutritious Life in 2016 was an opportunity I could not pass up.

Cheesesteak Sandwich

Before I went out on my last shopping trip I went to my #1 resource for finding lean cuts of beef. The Interactive Butcher Counter! Cheesesteak Sandwich

It is very easy to find a lean cut of beef on this website. Just look for the little green lean icon that you see above! I went with flank steak for this Cheesesteak Sandwich recipe I found in my Cook This Not That Kitchen Survival cookbook that I wanted to try.

Cheesesteak Sandwich

I simply seasoned this cut of meat with some everyday seasoning and cooked it in my cast iron skillet until it reached an internal temp of 135.

Cheesesteak Sandwich

Once it reached the temperature I wanted, I vented a piece of tinfoil over the beef and let it sit for 10 minutes before slicing.

Cheesesteak Sandwich

I like to toast my bun for warm sandwiches. This was easily done by placing the cut sides down in the skillet for a few minutes until they had just turned color to a light brown.

Cheesesteak Sandwich

A hearty whole wheat roll is best for these type of sandwiches. The juice from the meat can tend to make the sandwich soggy and difficult to eat if you don’t have a good roll. The spinach on the bottom of the bun also helps prevent the roll from getting too soggy.

Cheesesteak Sandwich

Pairing the high protein beef with whole grains and fresh vegetables made it a nutritionally balanced meal that I felt no guilt eating! The caramelized onions and blue cheese dressing give it that creaminess that makes you think your eating high calorie, but your not, trust me!

Cheesesteak Sandwich

What made this decadent sounding sandwich healthy, nutritious, and full of flavor?

  • A lean cut of beef. In this case, flank steak.
  • Whole grain sandwich roll.
  • A blue cheese dressing made with canola mayonnaise, Greek yogurt, and low-fat blue cheese crumbles.
  • Fresh vegetable topping.
  • Caramelized onions – made with no added fat.


Cheesesteak Sandwich

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Cheesesteak Sandwich #SundaySupper

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Yield: 4 sandwiches

Serving Size: 1 sandwich

Calories per serving: 424

Fat per serving: 15

A low-fat tangy blue cheese dressing and creamy caramelized onions top this delicious flank steak sandwich giving a rich and satisfying feel to this flavorful steak sandwich.


  • 2 tablespoons non-fat greek yogurt
  • 2 tablespoons canola mayonnaise
  • 1/4 cup reduced fat crumbled blue cheese
  • 16 ounce flank steak
  • salt and pepper to taste
  • 2 cups spinach
  • 2 tomatoes
  • 4 whole wheat sandwich rolls
  • 4 medium sized onions, sliced
  • cooking spray
  • 1 teaspoon brown sugar


  1. Combine the yogurt, mayonnaise, and blue cheese. Set aside.
  2. To make caramelized onions, spray a hot skillet with cooking spray. Add onions and cook over medium low heat. Cook until onions have a translucent caramelized color, about 20 minutes. Add brown sugar and pepper to taste.
  3. Heat a cast iron skillet until hot. Season flank steak with salt and pepper. Place steak in hot skillet and turn heat down to medium. Cook 7-8 minutes per side or until desired doneness. Remove from skillet onto a cutting board and tent with foil. Let sit at least 5 minutes before slicing.
  4. Toast bun in skillet if desired, slice steak into thin slices. Layer sandwich as follows: spinach, tomato, beef slices, caramelized onions, blue cheese dressing.
  5. Enjoy!
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Cheesesteak Sandwich