Lentil & Orzo Salad with Flank steak
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Lentil & Orzo Salad with Flank steak calories by ingredient
Submitted by: KLWOZNIAK
Introduction
Adapted from Cooking Light, July 2005 Adapted from Cooking Light, July 2005Number of Servings: 6
Ingredients
-
Flank steak:
1 lb trimmed flank steak
2 tsp Worcestershire sauce
1/2 tsp coarse sea salt
1/2 tsp freshly ground black pepper
Salad:
1 cup dried green or brown lentils
8 oz uncooked whole wheat orzo
3 ounces crumbled fat free feta cheese
1/2 cup chopped fresh basil
1/4 cup chopped pitted kalamata olives
1 tablespoon chopped fresh oregano
1/4 cup white balsamic vinegar
2 tablespoons extravirgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced
Directions
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.
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.
