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Grilled Steak Over Salad

Low Carb Recipe

A healthful salad of mixed baby greens served with a tender, juicy beef rib eye steak. For great flavored steak, first choose your cut carefully and make it lean. Then give it a dry rub (recipe below) of seasoning before putting it on the grill.

The tenderest steaks are cut from the section between the ribs and the hips along the back. Steaks from the short loin, just behind the ribs, include porterhouse, T-bone steaks, the boneless strip loin (or New York steak), and most of the tenderloin. Steaks from the sirloin section, just behind the loin, include top sirloin, sirloin, and the rest of the tenderloin. These steaks can be grilled, oven broiled, or pan broiled.

Rib steaks (with a bone) and rib-eye or club steaks (without a bone) are tender enough to grill or broil but do contain more fat. Of the less expensive cuts, skirt steak is cut from the diaphragm muscle. It's full flavored and tender and can be grilled or pan-broiled.

Grilled Steak Over Salad

Ingredients

4 beef rib eye steaks
Salt to taste
Freshly ground black pepper to taste
6 cups mixed baby greens
1-1/3 cups shaved fennel root*

Dressing:
6 tablespoons extra-virgin olive oil
2 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
Salt to taste
Freshly ground black pepper to taste

Recipe Directions

* Note: Use a vegetable peeler to shave the white portion (root) of the fennel. The green fronds can be used as garnish.

Prepare grill or heat broiler. Sprinkle steaks with salt and pepper. Grill over high heat 8 to 10 minutes for rare, 12 to 14 minutes for medium doneness, turning once.

For dressing, whisk together olive oil, mustard, and lemon juice. Add salt and pepper to taste. Set aside.

In a large bowl, mix greens (mesclun) and fennel; toss with dressing. Divide dressing on 4 plates. Thinly slice steak and fan out over salads.

Nutrition Nibbles

Fennel is a vegetable you should get to know if you're not already familiar with it. It has a mild licorice flavor and a crisp and refreshing texture when served raw. Cooked, it becomes mild and sweet. If you cannot find fennel, substitute thinly sliced celery.

Nutrition Information

Yield: 4 servings
186 Calories; 21g Fat; trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 94mg Sodium

Exchanges: 0 Lean Meat; 0 Fruit; 4 Fat; 0 Other Carbohydrates


Basic Steak Dry Rub

One way to flavor a steak is with dry seasoning rubbed on before grilling. For a basic mix, blend: Dry Rub

  • 1 tablespoon ground black pepper
  • 1 tablespoon kosher salt
  • 1 tablespoon parsley flakes
  • 1 tablespoon paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon cayenne

You might add Southwestern, Middle Eastern, or other flavorings to the mix.

Dry rubs can be kept on hand in tightly covered jars. To use fresh herbs, garlic, and other ingredients in a rub, prepare a small amount just before use.


Did you know?

Using yogurt, cooks and chefs make the greatest tasting steaks ever! The live bacteria in yogurt produce acids and enzymes that, when used as a marinade, can break down fibers of a fillet. That spells trouble. Spoon 1/2 cup of plain, fat-free yogurt into a bowl and mix with 2-tablespoons horseradish, 1-teaspoon mustard and one clove of garlic. Spread it over the steak and refrigerate for one hour.