One Delicious Salad, Two Choices of Dressings

Self Magazine shared this delicious salad, full of protein and great for a healthy, refreshing lunch. Try making your own salad dressing to compliment this salad instead of trying to match it with a premade one from the grocery store. These recipes are from Self's eat healthy all week feature from November 2008.

Spicy Steak Salad

Serves 1

INGREDIENTS

• 1 pound flank steak
• 1 clove garlic, halved
• 2 teaspoon low-sodium soy sauce
• 1/2 teaspoon sweet paprika
• 1 teaspoon extra light olive oil
• 1/2 head romaine lettuce, choopped (about 2 cups)
• 2 small carrots, peeled and cut into thinly sliced strips
• 1 celery stalk, thinly sliced
• 1/4 cup canned black beans, rinsed and drained
• 1/4 large cucumber, thinly sliced
• 2 tablespoons of dressing

PREPARATION

1. For steak

   (Cut off 1/3 of steak, cut into 1-inch-by-1-inch cubes and place in a resealable freezer bag. Freeze for Wednesday's dinner.) Rub both sides of remaining steak with garlic and soy sauce; sprinkle with paprika. Coat a large skillet (or grill rack) with oil. Heat to high, then reduce heat to medium. Cook steak, flipping once, until center is still light pink and moist, 8 to 10 minutes per side. Set aside steak 10 minutes while you prepare salad.

2. For salad

   Toss lettuce, carrots, celery, beans, cucumber and vinaigrette in a bowl; transfer to a plate. Thinly slice half of steak on the diagonal. (Let remaining half cool, wrap it tightly in plastic wrap and refrigerate until Tuesday's dinner.) Top salad with sliced steak and serve.

The skinny

463 calories per serving, 20.6 g fat (5.8 g saturated), 31.6 g carbs, 10.1 g fiber, 37.7 g protein\

Roasted Garlic–Balsamic Vinaigrette

Makes 1/2 cup

INGREDIENTS

• 1/2 head garlic
• 1/2 teaspoon honey mustard
• 1/2 teaspoon honey
• 1/4 cup balsamic vinegar
• 2 tablespoons extra light olive oil
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

PREPARATION

1. Heat oven to 400°. Slice 1 inch off top of garlic, exposing cloves; wrap in foil and roast until soft and fragrant, 40 to 45 minutes. Cool slightly. Squeeze cloves into a mini-chopper or food processor. Add remaining ingredients and 2 tbsp warm water; blend until smooth. Refrigerate up to 7 days.

The skinny

43 calories per tbsp, 3.4 g fat (0.5 g saturated), 3.2 g carbs, 0.1 g fiber, 0.2 g protein

Carrot-Ginger Dressing

Makes 1/2 cup

INGREDIENTS

• 2 small carrots, peeled and chooped
• 1/2 medium shallot, chopped
• 1 tablespoon plus 1 1/2 teaspoon finely chopped ginger
• 2 tablespoons balsamic vinegar
• 2 teaspoons toasted sesame oil
• 2 teaspoons soy sauce
• 1 teaspoon sugar
• 1 tablespoon extra light olive oil

PREPARATION

1. Combine all ingredients except olive oil with 2 tbsp water in a food processor. With motor running, drizzle in olive oil until smooth. Refrigerate; stir once before serving.

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The skinny

43 calories per tbsp, 2.9 g fat (0.4 g saturated), 3.1 g carbs, 0.4 g fiber, 0.3 g protein