Summertime Steak Salad Recipe

Alice Henneman, MS, RD, UNL Extension in Lancaster County

Printer-friendly PDF copy

Summertime Steak Salad RecipeGrilled steak plus a salad is a summertime favorite. Here's a quick new idea for you to try: steak salad! Without reading the recipe, you'd never guess the rich-tasting dressing provides only 1/2 teaspoon of olive oil per person. The shoulder cut used in this salad is one of 29 cuts of lean beef that meet government guidelines for "lean." A serving qualifies as "lean" if it has less than 10 g total fat, 4.5 g or less saturated fat and less than 95 mg cholesterol per 3.5 oz. serving.

Summertime Steak Salad


Total preparation and cooking time: 30 minutes
Marinating time: 6 hours or overnight
Makes 4 servings

Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons; authored by Chef Richard Chamberlain and Betsy Hornick, M.S., R.D.

  • 1 beef shoulder steak, cut 1 inch thick (about 1 pound)
  • 1 can (5 1/2 ounces) spicy 100% vegetable juice
Spicy Tomato Dressing
  • 1 can (5 1/2 ounces) spicy 100% vegetable juice
  • 1/2 cup chopped tomato
  • 1/4 cup finely chopped green bell pepper
  • 1 tablespoon red wine vinegar
  • 1 tablespoon chopped fresh cilantro
  • 2 teaspoons olive oil
  • 1 clove garlic, minced

For Salad:

  • 8 cups mixed greens or 1 package (10 ounces) romaine and leaf lettuce mixture
  • 1 cup baby pear or grape tomatoes, halved
  • 1 cup cucumber, cut in half lengthwise, then into thin slices
  • 1 cup chopped green bell pepper
  • Salt and black pepper, as desired
  • Crunchy Tortilla Strips (recipe follows)
  1. Place beef steak and 1 can vegetable juice in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight.
     
  2. Whisk Spicy Tomato Dressing ingredients in small bowl until blended; refrigerate. Combine lettuce, baby pear tomatoes, cucumber, and green bell pepper; refrigerate.
     
  3. Remove steak from marinade; discard marinade. Place steak on grid over medium, ash-covered coals. Grill steak, uncovered, 16 to 20 minutes for medium-rare to medium doneness, turning occasionally. Carve steak into thin slices. Season with salt and pepper, as desired.
     
  4. Meanwhile, prepare Crunchy Tortilla Strips. Add steak to salad mixture. Drizzle with dressing and top with tortilla strips.

Crunchy Tortilla Strips

Cut 2 corn tortillas in half, then crosswise into 1/4-inch-wide strips. Place strips in single layer on baking sheet. Spray tortilla strips lightly with nonstick cooking spray. Bake 4 to 8 minutes at 400 degrees F or until crisp.


Nutrition information per serving: Calories: 242; Fat: 9 g; Saturated fat: 2 g; Monounsaturated fat: 4 g; Cholesterol: 60 mg; Sodium: 239 mg; Carbohydrate: 16 g; Fiber 4.0 g; Protein: 25 g; Niacin: 3.9 mg; Vitamin B-6: 0.5 mg; Vitamin B-12: 2.6 mcg; Iron: 4.2 mg; Selenium: 26.7 mcg; Zinc: 5.9 mg. This recipe is an excellent source of protein, niacin, vitamin B-6, vitamin B-12, iron, selenium, and zinc, and a good source of fiber.

Alice's Notes:

It was raining the day I made this salad, so I grilled the steak on my indoor 2-sided grill, according to manufacturer's directions and suggested times. So, don't let the weather or even the season stop you from trying this salad.

The grocery store was out of cilantro; after some research on possible substitutions, I substituted an equal amount of parsley. While this gave a different flavor, it was still very good!

This recipe is very easy to cut in half. If there are just two of you eating, don't feel this has to be a special company meal.