1 lb. lean beef tenderloin trimmed of any fat about 2 small steaks seasoned with garlic powder, lemon pepper or fresh ground pepper and salt
8 cups or 1 10 – 12 ounce bag fresh spinach, washed and well drained, baby spinach is easier to work with
3/4 cup shredded carrot
3/4 cup shredded jicama
1/2 of a small red onion, thinly sliced
1 large mango or 2 small, peeled, pitted and sliced into half inch pieces
1 cup Lime Feta Ranch Dressing
1. Rinse spinach leaves and remove stems from leaves if not using baby spinach. Allow spinach to air dry on paper towels or use a salad spinner. Tear larger leaves into bite size pieces and put all into a large bowl. Add shredded carrot, jicama and red onion and gently toss all together, set aside.
2. Lightly season beef with garlic powder and lemon pepper seasoning and set aside. Lightly spray grill with nonstick cooking spray and pre-heat on high for 2 to 3 minutes. Grill steaks turning once for 3 to 6 minutes on each side or until medium rare. Remove meat from grill and cool a few minutes before slicing steaks on the diagonal into thin strips.
3. Divide spinach mixture between four 4 plates and top with an equal amount of warm steak, mangos and chopped walnuts. Serve each salad topped with � cup dressing or on the side.
Yield: 4 servings each at approximately 334 calories; 12 grams total fat; 6.5 grams saturated fat; 70 milligrams cholesterol; 27.5 grams carbohydrate; 5.8 grams dietary fiber; 27.8 grams protein; 750 milligrams sodium.
COMPARE WITH 660 CALORIES AND 63 GRAMS OF TOTAL FAT IF USING TRADITIONAL INGREDIENTS
Lime Feta Ranch Dressing
1/2 cup low fat mayonnaise approximately 2 grams fat per tablespoon
1/2 cup fat free sour cream
1 clove garlic, pressed
3 tablespoons fresh lime juice
2 tablespoons seasoned rice vinegar
4 oz. low fat feta cheese, crumbled (4 grams fat or less per 1 oz.)
up to 1/4 cup low fat buttermilk or skim milk depending on desired consistency
salt and white pepper to taste
1. In a small bowl whisk mayonnaise together with sour cream, garlic, lime juice, vinegar and feta cheese. This dressing to desired consistency and season to taste with salt and white pepper. Cover and set aside. Dressing should be served at room temperature.
Yield: 2 cups dressing or 8 � cup servings each at approximately 70 calories; 2.2 grams total fat; 0.5 gram saturated fat; 5 milligrams cholesterol; 8.7 grams total carbohydrate; 0 dietary fiber; 3.2 grams protein; 304 milligrams sodium.