Lentil & Orzo Salad with Flank steak
- Number of Servings: 6
Ingredients
Flank steak:1 lb trimmed flank steak2 tsp Worcestershire sauce1/2 tsp coarse sea salt1/2 tsp freshly ground black pepperSalad:1 cup dried green or brown lentils8 oz uncooked whole wheat orzo 3 ounces crumbled fat free feta cheese1/2 cup chopped fresh basil1/4 cup chopped pitted kalamata olives1 tablespoon chopped fresh oregano1/4 cup white balsamic vinegar2 tablespoons extravirgin olive oil1/2 teaspoon salt1/4 teaspoon freshly ground black pepper2 garlic cloves, minced
Steak:
Place steak in an 11 x 7-inch baking dish. Sprinkle each side evenly with half of Worcestershire sauce, salt, and pepper; rub mixture into steak. Cover and refrigerate at least 20 minutes.
Prepare grill or broiler. Place steak on grill rack coated with cooking spray; grill 3-8 minutes on each side or until desired degree of doneness. Place on a cutting board; cover loosely with foil. Let stand 10 minutes. Cut steak diagonally across grain into thin slices.
Salad:
Place lentils in a medium saucepan, and cover with water to 2 inches above lentils. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain and rinse with cold water; drain. Place lentils in a large bowl.
Cook pasta according to package directions, omitting salt and fat. Drain. Add pasta, cheese, basil, olives, and oregano to lentils; toss well to combine.
Combine vinegar and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.
Top each serving with sliced flank steak.
Serving Size: Makes 6 servings
Place steak in an 11 x 7-inch baking dish. Sprinkle each side evenly with half of Worcestershire sauce, salt, and pepper; rub mixture into steak. Cover and refrigerate at least 20 minutes.
Prepare grill or broiler. Place steak on grill rack coated with cooking spray; grill 3-8 minutes on each side or until desired degree of doneness. Place on a cutting board; cover loosely with foil. Let stand 10 minutes. Cut steak diagonally across grain into thin slices.
Salad:
Place lentils in a medium saucepan, and cover with water to 2 inches above lentils. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain and rinse with cold water; drain. Place lentils in a large bowl.
Cook pasta according to package directions, omitting salt and fat. Drain. Add pasta, cheese, basil, olives, and oregano to lentils; toss well to combine.
Combine vinegar and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.
Top each serving with sliced flank steak.
Serving Size: Makes 6 servings
Nutritional Info Amount Per Serving
- Calories: 456.0
- Total Fat: 12.2 g
- Cholesterol: 33.3 mg
- Sodium: 578.0 mg
- Total Carbs: 53.5 g
- Dietary Fiber: 14.0 g
- Protein: 32.1 g
Member Reviews