3 Bean and Steak Salad


PREP TIME: 20 MINUTES | COOK TIME: 8 MINUTES

PREP TIME: 20 MINUTES | COOK TIME: 8 MINUTES

Courtesy of: Carolyn Mazzocco

INGREDIENTS

  • 1 can (15 ounces) READ 3 Bean Salad

  • 1 ribeye or top sirloin steak, about 8 ounces (see note)

  • 1/2 teaspoon vegetable oil

  • 1/4 teaspoon salt

  • 2 cups arugula

  • 1/2 cup chopped herbs (see note)

Dressing:

  • 2 tablespoons olive oil

  • 1 tablespoon plain fat-free yogurt

  • 1 tablespoon fresh lemon juice

  • 1 teaspoon prepared horseradish

  • 1/8 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

DIRECTIONS

Makes 2 servings.

  1. Drain bean salad. Reserve half of liquid. Place beans and reserved liquid in large bowl.

  2. Heat cast iron skillet or other heavy skillet over medium-high heat.

  3. Meanwhile, lightly brush both sides of steak with oil. Sprinkle steak evenly with salt.

  4. Place steak in skillet. Cook 4 minutes on each side, or to desired doneness. Remove steak from pan. Allow steak to rest 10 minutes, covered lightly with aluminum foil. Slice steak.

  5. Meanwhile, add arugula and herbs to bowl with bean salad. Toss gently to combine.

  6. In small bowl, whisk together oil, yogurt, lemon juice, horseradish, salt and pepper. Set aside. Whisk again before serving.

  7. Divide salad between two plates. Top evenly with steak slices. Drizzle dressing over salads.


Notes: If you’re short on time, use precooked steak strips from the refrigerated aisle in the supermarket in place of steak.

Use any favorite combination of herbs such as parsley and thyme, dill, basil, chives or tarragon.


NUTRITION INFORMATION

Nutrition information per serving (1/2 of recipe): 450 calories; 24g protein; 25g carbohydrate; 27g fat; 1340mg sodium; 70mg cholesterol; 4g dietary fiber; 4.92mg iron; 0.11mg thiamin; 1740.7IU vitamin A; 30.63mg vitamin C.