Lentil & Orzo Salad with Flank steak

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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


Adapted from Cooking Light, July 2005 Adapted from Cooking Light, July 2005
Number of Servings: 6


    Flank steak:
    1 lb trimmed flank steak
    2 tsp Worcestershire sauce
    1/2 tsp coarse sea salt
    1/2 tsp freshly ground black pepper

    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


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.

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.