Dinner is on the table in minutes when Pacific Rim Flank Steak (page 180) or other cooked steak becomes part of this entrée salad.

　　

Ingredients

Serves 4; 1 1/2 cups salad, 2 ounces beef, and 2 tablespoons dressing per serving

　　1/2 cup frozen shelled edamame (green soybeans)

　　3/4 cup pineapple juice

　　2 tablespoons Chinese sweet-and-sour sauce (lowest sodium available)

　　1/8 teaspoon toasted sesame oil

　　4 ounces romaine or lettuce blend with romaine, torn into bite-size pieces (about 4 cups)

　　8 ounces flank steak cooked without salt (such as from Pacific Rim Flank Steak), thinly sliced on the diagonal, warmed if desired

　　1 cup fresh pineapple chunks or pineapple chunks canned in their own juice, drained

　　1/2 large red bell pepper, sliced lengthwise

　　2 medium crosswise slices of red onion, separated into rings

　　

Step 1

Cook the edamame using the package directions, omitting the salt. Drain well in a colander.

　　

Step 2

Meanwhile, in a small bowl, whisk together the pineapple juice, sweet-and-sour sauce, and oil. Set aside.

　　

Step 3

Arrange the lettuce on plates. Top with the edamame and remaining ingredients. Pour 2 tablespoons dressing over each serving.

　　

Cook’s Tip on Sesame Oil

Step 4

Sesame oil comes from sesame seeds; the darker variety of oil, often called toasted sesame oil, is made from toasted sesame seeds and has a more robust flavor and aroma than regular sesame oil. It takes only a small amount of toasted sesame oil to add a lot of flavor.

　　

Nutrition Information

Step 5

(Per serving)

　　

Step 6

Calories: 226

　　

Step 7

Total fat: 6.5g

　　

Step 8

Saturated: 2.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 3.0g

　　

Step 12

Cholesterol: 40mg

　　

Step 13

Sodium: 45mg

　　

Step 14

Carbohydrates: 19g

　　

Step 15

Fiber: 3g

　　

Step 16

Sugars: 13g

　　

Step 17

Protein: 22g

　　

Step 18

Calcium: 37mg

　　

Step 19

Potassium: 531mg

　　

Dietary Exchanges

Step 20

1 fruit

　　

Step 21

1 vegetable

　　

Step 22

2 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition