Steak and spuds | Fit Pregnancy

Steak and spuds

A sassy main-dish salad

It’s hard to beat steak and potatoes when you’re in the mood for a hearty meal. But let’s face it — the combination can leave you feeling a bit … heavy. We’ve lightened up this classic fare by serving it over a bed of greens and tossing in some Asian flavorings. The tangy dressing, which contains plum jam, brown sugar and soy sauce, satisfies your sweet-and-salty cravings. The fresh ginger has the added benefit of calming the queasies, which may start in the morning but last all day.

    This zesty main-dish salad also provides plenty of protein, iron, folic acid and calcium.  Try it the next time you’re looking for a healthful yet hearty meal that’s quick and easy to prepare. Steak and potatoes never tasted this good.





Tangy Steak-and-New-Potato Salad

Serves 4





Dressing


    1/3     cup soy sauce

    1/2     cup rice wine vinegar

    1     tablespoon canola oil

    2     tablespoons sesame oil

    2     cloves garlic, minced

    2     teaspoons fresh ginger, grated

    1     tablespoon plum jam

    1     tablespoon brown sugar, packed

Salad

    8         small new potatoes, scrubbed and quartered

    1/2      medium onion, thinly sliced

    2         tablespoons rice wine vinegar

    1/2      cup water

    1         pound sirloin steak, cubed

    1         cup fresh arugula

    2         cups mixed lettuce greens

    1         red pepper, sliced into strips

    1/2      cucumber, thinly sliced on the diagonal

    4         scallions, thinly sliced



Combine all dressing ingredients in a small bowl until blended; set aside. Boil potatoes until just cooked, 15–20 minutes; drain and set aside. Sauté onion, vinegar and 2 tablespoons water in a nonstick pan. Cook over medium heat until tender, about 3 minutes. Add steak and remaining water. Cook, covered, over medium heat for about 8–10 minutes. Drain off any liquid or fat and set aside.

    Mix together all greens; divide among 4 dinner-size plates. Arrange several red pepper strips, cucumber slices and potatoes on each plate. Sprinkle steak mixture over top. Spoon 2–3 tablespoons dressing over each plate and top with scallions.


Nutritional information per serving (1/4 of recipe): 579 calories, 27 percent fat (16.5 grams), 46 percent carbohydrate, 27 percent protein, 327 micrograms vitamin A, 79 milligrams calcium, 7 milligrams iron, 78 micrograms folic acid.

 

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