A nutritious recipe for steakhouse salad

How can steak be part of a smart diet? Very easily! Grill the finest of steaks, filet mignon, and arrange it atop fresh greens and plenty of vegetables to make a delicious "composed" salad. Read on for a nutritious steakhouse salad recipe the whole family will enjoy.

• Preparation time: 20 minutes.
• Cooking time: 16 minutes.
• Serves 4.

Steak:

• 4 medium red peppers
• 275 g (10 oz) trimmed filet mignon
• Pinch salt
• 2 ml (1/2 tsp) pepper, divided
• 1 garlic clove
• 500 g (1 lb) green beans, trimmed

Dressing:

• 45 ml (3 tbsp) balsamic vinegar
• 10 ml (2 tsp) extra-virgin olive oil
• 1 garlic clove
• 30 ml (2 tbsp) minced shallot

To serve:

• 125 g (4 oz) mesclun greens
• 6 medium tomatoes, cut into 0.5-cm (1/4-in) wedges

1. Preheat grill or broiler. Put red peppers on grill rack or broiler pan. Cook until skins are blistered and blackened, about 10 minutes, turning frequently. Put in paper bag, seal tightly, and let steam 10 minutes. Peel away blackened skins from peppers, seed and cut into chunks.
2. Meanwhile, lay filet mignon flat on cutting board and slit lengthwise three-fourths of the way through. Open like a book and press flat. Sprinkle with a pinch of salt and 1 millilitre (1/4 teaspoon) pepper. Cut 1 garlic clove in half and rub cut sides all over beef. Grill or broil beef until done to taste, about 3 minutes on each side for medium. Thinly slice beef.
3. Cook beans in boiling water until crisp-tender, about 5 minutes. Drain and rinse immediately with cold water.
4. Mince remaining garlic clove. Whisk vinegar, oil, garlic, shallot and remaining pepper in small bowl. Divide mesclun among plates and arrange steak, red peppers, beans and tomatoes on top. Drizzle with dressing.

Each serving provides: 

• Key nutrients: 360 calories, 150 calories from fat, 17 g fat, 6 g saturated fat, 0 g trans fat, 25 g protein, 31 g carb, 11 g fibre, 40 mg sodium.
• Blood pressure nutrients: 311 mg vitamin C, 107 mg magnesium, 1056 mg potassium, 137 mg calcium.

• Use other lean cuts of meat, such as sirloin or top round, in place of filet mignon.
• Use roasted yellow or orange peppers instead of red ones.
• Make an herb dressing. To the vinegar and oil mixture, add 10 millilitres (2 teaspoons) finely chopped thyme and basil.

Choosing the right cuts and controlling your portion sizes are the secret to making beef part of a healthy, lean diet.

• Beef can range widely in its healthiness — 75 grams (3 ounces) of cooked rib roast, for example, has 24 grams of fat, while the same amount of top round has 5.4 grams of fat. Filet mignon falls in the middle.
• Beef is rich with potassium, zinc and vitamin B12, as well as protein.

Healthy eating has never tasted so good! Give this recipe a try and create a dish that will quickly become a family favourite.