How can steak be part of a smart diet? Very easily! Broil or barbecue the finest and one of the leanest of steaks, filet mignon, and arrange it on top of fresh salad greens and plenty of vegetables to make a ‘composed’ salad.
Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada
Preheat the broiler or barbecue. Place the red peppers in the broiler pan or on the barbecue. Cook until the skins are blistered and blackened, turning frequently. Place in a plastic bag, seal tightly, and let steam for 10 minutes. Peel away the blackened skins from the peppers, seed them and cut them into chunks.
Meanwhile, lay the filet mignon flat on a cutting board and slit it lengthwise three-quarters of the way through. Open it up like a book and press it flat. Sprinkle with 1⁄4 teaspoon pepper. Cut 1 garlic clove in half and rub the cut sides all over the beef. Barbecue or broil the beef until it is done to your taste, about 3 minutes on each side for medium. Thinly slice the filet mignon.
Cook the beans in boiling water until crisp-tender, about 5 minutes. Drain and rinse immediately with cold water.
Crush the remaining garlic clove. Whisk the vinegar, oil, garlic, shallot and remaining pepper in a small bowl. Divide the mixed salad greens among 4 plates and arrange the steak, pepper, beans and tomatoes on top. Drizzle the filet mignon salad with dressing and serve.
Per serving: 199 calories, 21 g protein, 7 g total fat, 2 g saturated fat, 39 mg cholesterol, 13 g total carbohydrate, 12 g sugars, 8 g fibre, 58 mg sodium
Extra virgin olive oil is the result of the first pressing of olives, and is the finest kind of olive oil. It ranges in colour from light golden to greenish.