A steak dinner that’s quick and healthy
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 GINGERWASABI DRESSING
Serves 4
Serving size: 3-ounce steak and 2 1/3 cups salad Active time: 40 minutes
Total time: 40 minutes
Ingredients:
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
Directions:
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.
Heat a grill to medium-high. Meanwhile, combine the scallions, ginger, rice vinegar, lime juice, oil, tamari, honey, wasabi powder and 1/4 teaspoon salt in a blender. Puree until smooth.
Season the 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 the steak against the grain.
Toss the 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 the food from sticking. Once the 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 grams fat (3 grams saturated, 7 grams monounsaturated); 70 milligrams cholesterol; 36 grams carbohydrate; 4 grams added sugars; 10 grams total sugars; 32 grams protein; 6 grams fiber; 631 milligrams sodium; and 1,062 milligrams potassium.
Nutrition bonus: Vitamin A, 253 percent daily value; vitamin C, 51 percent DV; folate, 44 percent DV; iron, 28 percent DV; and vitamin B12, 20 percent DV.
Exchanges: 1 1/2 starch, 2 vegetable, 1/2 other carbohydrate, 3 1/2 lean meat and 1 1/2 fat.