Seared Steak Salad with Edamame and Cilantro

Another EatingWell.com fave!

NUTRITION PROFILE:
Low Carb High Fiber Low Sat Fat High Potassium Heart Healthy Healthy Weight

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Look for prewashed packages of Asian-style salad mixes at your supermarket - their peppery, exotic character is great with this full-flavored steak and dressing. Look for fiber- and protein-rich edamame (green soybeans) in the frozen vegetables section of your supermarket.

Makes 2 servings, 3 cups each

ACTIVE TIME: 25 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

8 ounces top round steak, 3/4 inch thick, trimmed of fat
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
4 cups mixed Asian greens or mesclun greens
1 cup sliced snow peas
1 cup sliced red bell pepper
1/2 cup shredded red cabbage
1/2 cup chopped cilantro leaves
1/3 cup thawed shelled edamame
1/4 cup Sesame Tamari Vinaigrette

1. Sprinkle steak with salt and pepper. Coat a small nonstick skillet with cooking spray; place over medium heat. Add the steak and cook about 4 minutes per side for medium-rare. Let rest for (at least 5) minutes before slicing.
2. Combine greens, snow peas, bell pepper, cabbage, cilantro, edamame and vinaigrette in a large bowl. Toss to coat. Divide between 2 plates. Top with the steak.

Chicken Variation
Substitute 8 ounces chicken tenders for the steak. Cook through, 3 to 4 minutes per side.

Shrimp Variation
Substitute 8 ounces cooked, peeled shrimp for the steak (omit Step 1).

NUTRITION INFORMATION: Per serving: 328 calories; 9 g fat (2 g sat, 3 g mono); 68 mg cholesterol; 19 g carbohydrate; 42 g protein; 7 g fiber; 678 mg sodium; 949 mg potassium.

Nutrition bonus: Vitamin C (320% daily value), Vitamin A (120% dv), Zinc (46% dv), Folate (43% dv), Iron (35% dv).
Exchanges: 3 vegetable, 4 lean meat
1 Carbohydrate Serving
Per serving (with steak): 233 calories; 4 g fat (0 g sat, 1 g mono); 67 mg cholesterol; 19 g carbohydrate; 32 g protein; 7 g fiber; 678 mg sodium; 651 mg potassium.
Per serving (with shrimp): 241 calories; 5 g fat (1 g sat, 1 g mono); 221 mg cholesterol; 19 g carbohydrate; 30 g protein; 7 g fiber; 884 mg sodium; 857 mg potassium.

MAKE AHEAD TIP: Prepare through Step 1; refrigerate for up to 1 day.

RELATED RECIPES: Sesame Tamari Vinaigrette

Spicy Pecan Crusted Chicken

This is from EatingWell.com - the paper version is the only magazine I actually subscribe to! The focus is on fresh, healthy, food made with seasonal ingredients and usually a minimum of prep time.

I skipped the "flattening" part of this recipe, and it worked out fine. I think the reason for it is that flattened chicken cooks faster, and therefore needs less oil? Anyway. I just breaded and cooked the chicken as it was - it definitely needed more oil than called for in the recipe, but otherwise it was absolutely delicious!

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Buttery-tasting pecans combine with spicy chipotle and zesty orange to coat chicken with pizzazz.
Make it a meal: Enjoy with mashed potatoes and a spinach salad.
Makes 4 servings

ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy

4 boneless, skinless chicken breasts (1-1 1/4 pounds), trimmed
1/2 cup pecan halves or pieces
1/4 cup plain dry breadcrumbs
1 1/2 teaspoons freshly grated orange zest
1/2 teaspoon salt
1/4 teaspoon ground chipotle pepper
1 large egg white
2 tablespoons water
1 tablespoon canola oil, divided

1. Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.

2. Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg white mixture, then dredge both sides in the pecan mixture. (Megan's comment - I don't have a food processor. So I did this the old-fashioned way, with a mortar and pestle and a little elbow grease. Thanks to whoever put that in my stocking this Christmas!)

3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately.

NUTRITION INFORMATION: Per serving: 281 calories; 15 g fat (2 g sat, 8 g mono); 66 mg cholesterol; 7 g carbohydrate; 29 g protein; 2 g fiber; 429 mg sodium; 376 mg potassium. Nutrition bonus: Selenium (34% daily value), good source of omega-3s. 1/2 Carbohydrate ServingExchanges: 1/2 starch, 4 lean meat, 1/2 fat