Seared Steak Salad with Edamame & Cilantro

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Look for 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.

Preparation time: 15
Cooking time: 10

Difficulty: Easy - for beginners
Serves: 2


8 ounces top round steak, 3/4 inch thick, trimmed of fat
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
4 cups mixed Asian greens or mesclun greens
1 cup sliced snow peas
1 cup sliced red bell pepper
1/2 cup shredded red cabbage
1/2 cup chopped cilantro leaves
1/3 cup thawed shelled edamame
1/4 cup Sesame Tamari Vinaigrette (recipe follows)

Tamari Vinaigrette
1/4 cup orange juice
1/4 cup rice vinegar
2 tablespoons reduced-sodium tamari or reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 tablespoon honey
1 teaspoon finely grated fresh ginger


Tamari Vinaigrette:
Whisk orange juice, vinegar, tamari, oil, honey and ginger in a small bowl until the honey is incorporated. Transfer to a jar and refrigerate.

NUTRITION INFORMATION: Per 2-tablespoon serving: 37 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 4 g carbohydrate; 0 g protein; 0 g fiber; 303 mg sodium; 21 mg potassium.

1. Sprinkle steak with salt and pepper. 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. Let rest for (at least 5) minutes before slicing.

2. Combine greens, snow peas, bell pepper, cabbage, cilantro, edamame and vinaigrette in a large bowl. Toss to coat. Divide between 2 plates. Top with the steak.

Chicken Variation:
Substitute 8 ounces chicken tenders for the steak. Cook through, 3 to 4 minutes per side.

Shrimp Variation:
Substitute 8 ounces cooked, peeled shrimp for the steak (omit Step 1).

Per serving (steak): 328 calories; 9 g fat (2 g sat, 3 g mono); 68 mg cholesterol; 19 g carbohydrate; 42 g protein; 7 g fiber; 678 mg sodium; 949 mg potassium.
Nutrition bonus: Vitamin C (320% daily value), Vitamin A (120% dv), Zinc (46% dv), Folate (43% dv), Iron (35% dv).
Exchanges: 3 vegetable, 4 lean meat
1 Carbohydrate Serving

Per serving (chicken): 233 calories; 4 g fat (0 g sat, 1 g mono); 67 mg cholesterol; 19 g carbohydrate; 32 g protein; 7 g fiber; 678 mg sodium; 651 mg potassium.
1 Carbohydrate Serving

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