Seared Steak Salad With Edamame & Cilantro (With Variations) |
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Prep Time: 15 Minutes Cook Time: 10 Minutes |
Ready In: 25 Minutes Servings: 8 |
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Look for prewashed packages of Asian-style salad mixes at your supermarket - their peppery, exotic character is great with this full-flavored steak and dressing. Look for fiber- and protein-rich edamame (green soybeans) in the frozen vegetables section of your supermarket. The roasted-nut and citrus flavors of the easy dressing go well with Asian-style salads or meals; try drizzling it on grilled shrimp or chicken breast, too. From EatingWell magazine, March/April 2007, and The EatingWell Diet (2007). Ingredients:
8 ounces top round steaks, 3/4 inch thick, trimmed of fat |
1/2 teaspoon kosher salt |
1/2 teaspoon fresh ground pepper |
4 cups mixed asian greens or 4 cups mesclun |
1 cup snow peas, sliced |
1 cup red bell pepper, sliced |
1/2 cup shredded red cabbage |
1/2 cup cilantro leaf, chopped |
1/3 cup shelled edamame, thawed |
1/4 cup sesame tamari vinaigrette |
1/4 cup orange juice |
1/4 cup rice vinegar |
2 tablespoons reduced sodium soy sauce or 2 tablespoons reduced sodium soy sauce or 2 tablespoons organic tamari |
1 tablespoon toasted sesame oil |
1 tablespoon honey |
1 teaspoon fresh ginger, finely grated |
Directions:
1. Sprinkle steak with salt and pepper.
2. Coat a small nonstick skillet with cooking spray; place over medium heat. Add the steak and cook about 4 minutes per side for medium-rare.
3. Let rest for (at least 5) minutes before slicing.
4. Combine greens, snow peas, bell pepper, cabbage, cilantro, edamame and vinaigrette in a large bowl. Toss to coat. Divide between 2 plates.
5. Top with the steak.
6. NOTE 1: Chicken Variation Substitute 8 ounces chicken tenders for the steak. Cook through, 3 to 4 minutes per side.
7. NOTE 2: Shrimp Variation Substitute 8 ounces cooked, peeled shrimp for the steak (omit Step 1).
8. DIETARY EXCHANGES: 3 vegetable, 4 lean meat (1 cabrohydrate serving).
9. SESAME TAMARI VINAIGRETTE DIRECTIONS:.
10. Whisk orange juice, vinegar, tamari, oil, honey and ginger in a small bowl until the honey is incorporated. Transfer to a jar and refrigerate.
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