Easy-to-make steak salads are healthful

By Karen Fernau
Arizona Republic

Hearty beef salads allow you to serve all-American steak and have a low-carb, high-protein meal.

If you can stir together a marinade, grill a steak and toss a salad, you can turn out a restaurant-style steak salad at home.

"The glory of these salads is that they do not take any special culinary technique. They are really quite easy," says Sara Reddington, director of the Culinary Center for the National Cattlemen's Beef Association in Chicago.

The easiest way to make a steak salad is to marinate the steak in a favorite dressing, then grill the meat, slice and toss it with the same dressing.

Some experts say the lettuce should match the heaviness — literally and figuratively — of the steak, so they recommend romaine or a crisp green-leaf lettuce over delicate spring mixes. But if you prefer a more delicate salad mix, plan to season the steak lightly and to cut it into thin, across-the-grain strips. For variety, you can make a salad of room-temperature roasted vegetables (peppers, green beans, zucchini or other squash, onions). Or you can add diced carrots, peppers, zucchini and croutons.

These salad meals also assume flavors easily, from Asian to Cajun to Italian. Just change the marinade and add imported cheeses, olives or vegetables to give a steak salad a distinct ethnic flavor.

It's particularly nice to serve the meat warm, so that it gently wilts the lettuce with which it comes into contact. However, cold slices are fine, too, if you're using leftovers or it's a warm day.

It's OK to slice such luxury cuts into thick slices. But less expensive, tougher cuts, such as flank steak, should be served in thin strips.

"You don't have to spend a lot for these salads or spend a lot of time making them," Reddington says.

"Steak salads are huge right now. Our diners still want a piece of red meat for lunch but don't want a heavy traditional steak dinner. The salad provides the compromise," says chef Dan Enos, whose Capital Grille restaurant in Phoenix serves tenderloin Caesar salad daily and, on occasion, a sliced sirloin salad for lunch.

Asian Beef Salad

• 2 boneless beef top loin steaks, cut 1 inch thick (about 1 1/4 pounds.)

For the citrus-soy dressing:

• 2 tablespoons fresh lime juice
• 2 tablespoons soy sauce
• 1 tablespoon sugar
• 2 teaspoons dark sesame oil
• 1 serrano chile, seeded and finely chopped
• 1 large clove garlic, minced

For the salad:

• 1/2 medium red onion, cut into thin wedges
• 3 tablespoons chopped fresh cilantro
• 4 cups torn salad greens or sliced Napa cabbage
• 2 tablespoons chopped peanuts (optional)

Heat large, dry, nonstick skillet over medium heat. Place steaks in skillet; cook 12 to 15 minutes for medium-rare to medium, turning occasionally. Remove; let stand 10 minutes.

Whisk dressing ingredients in small bowl until blended. Carve steaks. Combine beef, onion and cilantro in medium bowl. Add dressing; toss. Serve on salad greens. Sprinkle with peanuts, if desired.

Makes four servings.

Source: beefitswhatsfordinner.com.

Steak and Potato Salad

• 1/2 cup olive oil
• 3 tablespoons fresh lemon juice
• 1 teaspoon freshly grated lemon peel
• 1 clove garlic, minced
• 1 teaspoon fresh thyme leaves
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 1 beef top round steak, or 2 boneless beef chuck shoulder steaks, cut 1 inch thick (about 1 3/4 pounds)
• 12 red-skinned new potatoes, cut in half (about 1 pound)
• 8 cups Boston, leaf or romaine lettuce leaves (about 10 ounces)
• 1 cup red or yellow cherry tomatoes, cut in half
• 1 cup pitted green and ripe olives
• 6 ounces blue cheese, cut in chunks

Combine oil, lemon juice, lemon peel, garlic, thyme, salt and pepper in small bowl. Place beef and one-third cup of the lemon marinade in a plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator six hours or overnight, turning occasionally. Cover and reserve remaining marinade in refrigerator.

When steak is ready to cook, heat grill to medium. Thread potatoes onto four 12-inch metal skewers, leaving small spaces between pieces. Brush with one tablespoon reserved marinade.

Remove steak from marinade; discard marinade. Place steak on grill; arrange potato skewers around steak. Grill potatoes, uncovered, 10 to 12 minutes or until tender, turning occasionally. Season with salt to taste. Grill top round steak, uncovered, 16 to 18 minutes for medium rare, chuck shoulder steaks 16 to 20 minutes for medium to medium rare, turning occasionally. Remove; let stand 10 minutes.

Carve steak into thin slices. Remove potatoes from skewers.

Line six plates with lettuce leaves. Arrange steak slices, tomatoes, olives, potatoes and cheese evenly over lettuce. Drizzle evenly with remaining reserved marinade.

Makes six servings.

Source: Cattlemen's Association

Tenderloin Caesar Salad

• Four beef tenderloin (filets mignon) steaks, 8 ounces each
• Seasoned salt
• 2 pounds hearts of romaine, torn
• 1 cup Caesar salad dressing
• 1 cup Caesar croutons (or other croutons)
• 4 tablespoons shredded Parmigiano-Reggiano cheese
• 3 tomatoes, quartered

Season steaks liberally with seasoned salt. Grill medium-rare to medium. Place lettuce in large bowl. Add croutons and mix with dressing until greens are well coated. Divide the salad among four chilled plates.

Slice each steak into six slices. Place meat on the center of each salad. Garnish with tomato and sprinkle with cheese.

Makes four servings.

Source: chef Dan Enos of the Capital Grille, Phoenix