Flank Steak Salad with Dijon Vinaigrette

I have read time and time again to limit your red meat.  WHAT?!?!?  I am a steak and potatoes kind of girl.  I mean I love my red meat.  Give me a filet cooked medium rare and I am in heaven.  I thought surely there has to be a way to enjoy my steak and make it healthy.

Well wouldn't you know my latest Prevention magazine featured Cat Cora.  Cat wrote a recipe for Tangy Steak Tacos. JACKPOT!  I knew I could even make this healthier.  Flank Steak Salad!

I will admit, I am NOT a fan of any steak outside filet and the occasional rib eye.  Well I shocked even myself!

Tips I learned making Flank Steak Salad:

• Don't overcook your meat!  A cool or warm pink makes meat tender and juicy.
• Salads are really like a piece of art.  Whatever you like - throw it in!  There is no limit on what vegetables or even fruits can make your salad amazing.
• Tent your meat!  After cooking meat of any kind, place on plate and tent with foil for at least 5 minutes. This pulls back in all of the juices and really makes a difference.
• You can always make your own dressing.  The foundation is vinegar/mustard and olive oil.  From there, season it to your desire.

Flank Steak Salad:

1lb of Flank Steak

Chop House Marinade (Kroger Brand)

Lettuce
Cherry Tomatoes
Mushrooms

Spinach

Yellow Bell Pepper

Red Bell Pepper

Green Onion

Parmesan

Olive Oil

Salt

Pepper

Dijon Vinaigrette:

Dijon Mustard

Olive Oil

Honey

Salt 

Pepper

Directions for steak and salad:

Marinate your steak in the marinade overnight.  Remove from the fridge and allow to warm to room temperature.  Chop your salad, bell peppers and green onions.  Plate with your spinach and blue cheese crumbles.  Salt and Pepper to taste.  Remove meat from marinade and pat dry.  In a large non-stick skillet on medium high, add two tablespoons of olive oil. Once hot, add meat.  Cook 3 minutes on each side.  Remove from heat and tent with foil for 5 minutes.  With juices still in pan that you cooked meat in, add sliced mushrooms and cherry tomatoes. Cook for 2-3 minutes.  Slice meat and add to salad.  Add tomatoes and mushrooms.  Add Dijon vinaigrette.  Top with grated Parmesan.  Serve immediately.

Directions for dressing:

Mix all ingredients, EXCEPT olive oil.  Once mixed, add olive oil while whisking.

Spiced Chicken with Onions, Couscous and Lentils

I currently subscribe to Better Homes and Gardens, Whole Living, Prevention and Women's Fitness.  I have read time after time about replacing starches with complex carbs such as couscous and lentils.  I always thought these foods were for the super healthy or rich and famous.  Little did I know!

After months of trying to quit macaroni and cheese and french fries, I thought "what the heck?"  I can surely make couscous and lentils to my liking.  Passing it by Heath will be another matter.

I found this recipe through Rachel Ray via the Food Network.  

Tips I Learned from cooking Spiced Chicken with Onions, Couscous, and Lentils:

• Couscous and lentils do not have much flavor. It is key you flavor the water and continue to taste for additional seasonings.
• Couscous has the texture of rice. It can be eaten alone or combined with whatever suits your taste.
• Lentils are a form of beans.  It would be wise to salt these generously and add some type of fat for flavoring. Olive Oil or a pat of Butter.  If you aren't weary of fat - bacon drippings or ham would be wonderful.  But that I guess that defeats the purpose! :)
• Try and try again.  I believe the more you cook couscous and lentils, the better they will taste and the more variations your will create.
• Use fresh ginger! It makes a difference.
• Loved the cinnamon and ginger combination. Chicken tasted great! Also, stove top and oven combination cooking provides a juicy piece of chicken.

Spice Chicken with Onions, Couscous, and Lentils (All credit to Rachel Ray and the Food Network)

3 cups chicken broth

3/4 cup couscous

1 cup dried lentils, rinsed and drained

2 garlic cloves, smashed and peeled

2 - 4 chicken breasts

salt and pepper

5 tablespoons extra virgin olive oil

1 tablespoon fresh ginger, grated

2 teaspoons ground cinnamon

2 teaspoons of paprika

1 cup of shredded Parmesan

1 onion, chopped

Directions:

1 Preheat oven to 450. In large saucepan, bring chicken broth to a boil. Place the couscous in a med bowl and drizzle with broth. Cover bowl with plastic wrap and let stand for 10 min before fluffing with a fork.

2 In same saucepan, combine the lentils and garlic with remaining chicken broth to cover by 1 1/2 inches. Bring to a boil, then lower heat to a simmer and cook until lentils are tender, about 20 min.; drain. Discard garlic if desired. Stir lentils into the couscous, add salt pepper, olive oil and any other seasonings to taste. Reserve saucepan.

3 Meanwhile, season chicken with salt and pepper. In small bowl whisk together 2 T oil, the ginger and cinnamon. Slather chicken with seasoned oil. In large skillet heat 1 T oil over med heat. Add chicken and cook til golden, about 6-8 minute Flip chicken then transfer skillet to the oven and roast til cooked through, about 15 minute.

4 In reserved saucepan heat remaining oil (I would use butter, and just 1/2 T) over med heat. Add onion and cook til golden, stirring, about 10 minute Stir into lentil mixture along with any chicken juices. Season mixture with salt and pepper and serve with chicken.