EatingWell: A steak dinner that's quick and healthy? Yes, please!
Published in Variety Menu
This quick, healthy dinner salad recipe is ready in 40 minutes thanks to pre-shredded carrots and coleslaw mix. If you have leftover quinoa, skip Step 1 and use 2 cups in the salad. If you want a bigger flavor kick in the dressing, up the wasabi powder to 1 tablespoon.
Grilled Flank Steak Salad with Ginger-Wasabi Dressing
Serves 4
Serving Size: 3 oz. steak & 2 1/3 cups salad
Active Time: 40 minutes
Total Time: 40 minutes
1 1/4 cups water
3/4 cup quinoa
3 scallions, chopped
3 tablespoons coarsely chopped fresh ginger
3 tablespoons rice vinegar
2 tablespoons lime juice
2 tablespoons canola oil
2 tablespoons reduced-sodium tamari
1 tablespoon honey
2 teaspoons wasabi powder
1/2 teaspoon kosher salt, divided
1 pound flank steak, trimmed
1/4 teaspoon ground pepper
1 5-ounce package baby spinach, baby kale or arugula
2 cups shredded carrots
2 cups coleslaw mix or shredded cabbage
Combine water and quinoa in a medium saucepan. Bring to a boil. Cover, reduce heat and simmer for 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Transfer to a large bowl.
Preheat grill to medium-high.
Meanwhile, combine scallions, ginger, rice vinegar, lime juice, oil, tamari, honey, wasabi powder and 1/4 teaspoon salt in a blender. Puree until smooth.
Season steak with pepper and the remaining 1/4 teaspoon salt. Oil the grill rack. Grill the steak, turning once, 4 to 6 minutes per side for medium. Transfer to a clean cutting board to rest for 5 minutes. Thinly slice against the grain.
Toss spinach (or kale or arugula), carrots, coleslaw mix (or cabbage) and 1/2 cup of the dressing with the quinoa. Divide the salad among four large bowls, top with the steak and drizzle each serving with 1 tablespoon of the remaining dressing.
Recipe notes: An oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack.
Recipe nutrition: Per serving: 411 calories; 16 g fat (3 g sat, 7 g mono); 70 mg cholesterol; 36 g carbohydrate; 4 g added sugars; 10 g total sugars; 32 g protein; 6 g fiber; 631 mg sodium; 1062 mg potassium.
Nutrition bonus: Vitamin A (253 percent daily value), Vitamin C (51 percent dv), Folate (44 percent dv), Iron (28 percent dv), Vitamin B12 (20 percent dv)
2 1/2 Carbohydrate Serving(s)
Exchanges: 1 1/2 starch, 2 vegetable, 1/2 other carbohydrate, 3 1/2 lean meat, 1 1/2 fat
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)