Mediterranean Beef Salad with Lemon Vinaigrette

Last modified on 2012-06-18 15:06:23 GMT. 0 comments. Top.

Mediterranean Beef Salad with Lemon Vinaigrette
Submitted by Lianne Adams, HR Assistant

With juicy strips of steak and rich feta cheese, it’s hard to believe that this main dish salad recipe has less than 200 calories per serving.

• 1 pound boneless beef top sirloin steak, cut 1 inch thick
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 4 cups torn romaine leaves
• 1/2 of a small red onion, thinly sliced and separated into rings
• 1 cup halved cherry or grape tomatoes
• 1/2 cup crumbled feta cheese (2 ounces)
• 1 recipe Lemon Vinaigrette

1. Trim fat from steak. Sprinkle steak with salt and pepper. Place steak on the unheated rack of a broiler pan. Broil 3 to 4 inches from the heat until desired doneness, turning once halfway through broiling time. Allow 15 to 17 minutes for medium-rare doneness (145 degrees F) or 20 to 22 minutes for medium doneness (160 degrees F). Thinly slice steak.

2. Divide romaine among 4 dinner plates. Top with sliced meat, red onion, tomatoes, and feta cheese. Drizzle with Lemon Vinaigrette. Makes 4 servings.

Lemon Vinaigrette
YIELD: 1/2 cup

• 1/4 cup olive oil
• 1/2 teaspoon finely shredded lemon peel
• 3 tablespoons lemon juice
• 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
• 2 cloves garlic, minced
• Salt and black pepper

1. In a screw-top jar combine olive oil, lemon peel, lemon juice, oregano and garlic. Cover and shake well. Season to taste with salt and black pepper. Makes about 1/2 cup.

MAKES: 4 servings

Black Bean Burger

Last modified on 2012-06-13 19:15:52 GMT. 1 comment. Top.

Black Bean Burgers – Submitted by Karen Grabowski

White Bean & Tuna Salad

Last modified on 2012-06-18 15:00:11 GMT. 0 comments. Top.

White Bean and Tuna Salad

Ingredients

• 1 cup of chopped red onions or shallots
• The zest and juice of 1 lemon or 2 limes (can sub a tablespoon or two of cider vinegar)
• 2 five to six ounce cans of tuna packed in olive oil
• 2 15-ounce cans of cannellini or Great Northern white beans, rinsed and drained
• 1/2 cup of chopped mint, parsley, or arugula
• A few splashes of Tabasco sauce, or 1 minced Serrano chile or 1 teaspoon red chile flakes
• 1/2 teaspoon freshly ground black pepper
• Salt and olive oil to taste

Cilantro-Lime Chicken with Avocado Salsa

Last modified on 2012-06-05 17:40:05 GMT. 1 comment. Top.

A three-minute dip into a pungent cilantro-lime marinade is all that’s needed to deliver big flavor to chicken breasts. Serve with saffron rice.

• 2 tablespoons minced fresh cilantro
• 2 1/2 tablespoons fresh lime juice
• 1 1/2 tablespoons olive oil $
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt
• Cooking spray
• Salsa:$
• 1 cup chopped plum tomato (about 2)
• 2 tablespoons finely chopped onion
• 2 teaspoons fresh lime juice
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 avocado, peeled and finely chopped

Preparation

1. 1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
2. 2. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

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APRIL 2009