The healthiest way to eat salad is to always include a grain and a protein to make it a complete meal. This salad meets all these criteria. Feel free to substitute the grain and protein of your choice.
Serves 4, GF
1 cup (206 g) uncooked quinoa
1 cup (250 mL) water
1 cup (214 g) black beluga or green lentils
3/4 cup (93 g) crumbled feta cheese (optional)
3 tbsp (45 mL) olive oil
2 tbsp (30 mL) lemon juice
1/8 tsp (0.5 mL) salt
1/8 tsp (0.5 mL) pepper
1 large fennel bulb, trimmed and sliced into 1/4-inch (0.6-cm) slices
2 cups (300 g) cherry tomatoes
1/2 lb (225 g) lean steak (New York strip or top sirloin)
1/4 cup (60 mL) plain Greek yogurt
2 tbsp (30 mL) water
1 tbsp (15 mL) olive oil
1 tbsp (15 mL) lemon juice
1 1/2 tbsp (22.5 mL) tahini
2 green onions, chopped
1. Combine water and quinoa and bring to a boil. Cover and
simmer on lowest heat for 15 minutes. At the same time cover
lentils with water, bring to a boil, cover and simmer 15–20
minutes or until tender. Drain, combine quinoa and lentils in
bowl with feta, 3 tbsp (45 mL) olive oil, 2 tbsp (30 mL) lemon
juice, and salt and pepper.
2. Dressing: in small bowl combine yogurt, water, 1 tbsp (15 mL)
olive oil, 1 tbsp (15 mL) lemon juice, and tahini until smooth.
Add a little water if too thick.
3.On grill or in large sauté pan sprayed with vegetable oil, add
fennel, tomatoes, and steak, and on medium-high heat cook
vegetables until lightly browned and tender, about 10 minutes,
and steak until done to your preference. Let steak cool for 5
minutes, then slice thinly.
4. Spread quinoa mixture on larger platter, top with vegetables and
sliced steak, and drizzle dressing overtop.
5.Garnish with green onions.
The fennel bulb contains fibre, potassium, folate, vitamin C, and vitamin B6, which supports heart health by reducing the bad (LDL) cholesterol.
Serving 393 g
Protein 33 g
Carbohydrate 66 g
Fibre 14 g
Fat 24 g
Saturated Fat 4.1 g
Cholesterol 29 mg
Sodium 150 mg