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Walnut-Crusted Steak and Fennel Bean Salad

Related recipes: Main Courses, Salads, High-Fibre Diet, Low-Calorie, Low-Sugar
Walnut-Crusted Steak and Fennel Bean Salad: Main Image
From: Fit and Fast Meals in Minutes

Quick Facts

Servings: 3
Cook Time: 10 min.

Wine Pairings

  1. Syrah and Shiraz
  2. Cabernet Sauvignon
The crunch textures of the walnut coating provides a contraste with the tender steak echoed by the fennel and tender bean salad.

Ingredients

  • Walnut-Crusted Steak olive oil spray
  • 3/4 lb sirloin steak, fat removed (about 3/4 inches thick)
  • 2 Tbs hot pepper jam or jelly
  • 2 Tbs finely chopped walnuts
  • salt and freshly ground black pepper
  • Fennel Bean Salad1 large fennel bulb, thinly sliced (about 3 cups)
  • 1 1/2 cups red kidney beans, drained and rinsed
  • 2 Tbs reduced fat Italian salad dressing
  • salt and freshly ground black pepper

Directions

  • Walnut-Crusted SteakHeat a nonstick skillet over medium-high heat and coat with olive oil spray. Add steak and cook 5 minutes. Turn and spread the jam over the cooked side. Press the walnuts into the steak. Continue to cook the steak for 5 minutes, for rare. A meat thermometer inserted in the thickest portion should read 145 degrees. Cook 2 minutes longer for medium rare (160 degrees). Sprinkle with salt and pepper to taste.
  • Fennel Bean SaladCut the top stem and feathery leaves off the fennel. Reserve the fennel leaves. Wash and slice the fennel bulb. Place sliced fennel and beans in a bowl and add dressing and salt and pepper to taste. Toss well. Snip about 1 tablespoon of the feathery leaves and sprinkle over salad.
Copyright © 2005 by Linda Gassenheimer

Variation: Strip, tenderloin, flank, or skirt steak can be used instead of sirloin.

Cooking Tip: Thinly slice the fennel with a mandolin or food processor fitted with a slicing blade.

Nutrition Facts

Calories 393
  Calories from Fat 135 (34%)
(23%)Total Fat 15g
(20%)Saturated Fat 4g
Poly-Unsaturated Fat 4g
Mono-Unsaturated Fat 6g
(25%)Cholesterol 75mg
(27%)Sodium 651mg
(25%)Potassium 867mg
Total Carbohydrate 32g
(38%)Dietary Fibre 10g
Sugars 1g
Sugar Alcohols 0g
(65%)Protein 32g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.