Tangy Beef and Broccoli Garden Salad
Enjoy the refreshing flavors of a classic beef and broccoli dish in a hearty salad format, minus the rice! This Tangy Beef and Broccoli Garden Salad is a delightful medley of tender grilled beef tenderloin, crisp broccoli, and a vibrant assortment of vegetables. Enhanced with a zesty dressing featuring hints of ginger, lime, and sesame oil, this salad is not only visually appealing but also packed with nutrients. Perfect for a light lunch or a side dish, it celebrates the crunch of fresh greens and the satisfying protein of beef, making every bite a burst of flavor.
4
Servings
180
Calories
14
Ingredients
Ingredients
beef tenderloin steaks
16 ounces (1-inch thick, seasoned with salt and pepper)
broccoli florets
2 cups (steamed until bright green and cooled)
mixed baby greens
8 ounces (washed and dried)
red bell pepper
1 (seeded and sliced)
scallions
4 (sliced)
pea pods
1 cup (trimmed and washed)
carrot
1 cup (shredded)
Chinese duck sauce
1/4 cup (for dressing)
gingerroot
1 inch (minced)
lime
1 (juiced)
rice wine vinegar
2 tablespoons (for dressing)
crushed red pepper flakes
1/2 teaspoon (for dressing)
vegetable oil
2 tablespoons (for dressing)
dark sesame oil
2 tablespoons (for dressing)
Instructions
1
Preheat your grill pan over high heat. While it heats, season the beef tenderloin steaks generously with salt and pepper on both sides.
2
Once the grill pan is hot, lightly grease it with cooking spray. Place the steaks in the pan and grill for 3 to 5 minutes on each side, or until they reach your desired level of doneness. After grilling, remove the steaks from the pan and let them rest for about 10 minutes to allow the juices to redistribute.
3
In a separate pot, bring about 1 inch of water to a boil. Add a pinch of salt and then carefully place the broccoli florets in a steaming basket or directly in the pot. Cover and steam them for 3 to 5 minutes until they are bright green and still crisp. Once done, remove the broccoli and rinse it under cold water in a colander to stop the cooking process.
4
On a large platter or individual dinner plates, lay out the mixed baby greens as the base. Drape the steamed broccoli and the sliced red bell pepper, scallions, pea pods, and shredded carrots artfully over the greens.
5
In a small bowl, whisk together the Chinese duck sauce, minced ginger, lime juice, rice wine vinegar, and crushed red pepper flakes. Slowly drizzle in the vegetable oil and dark sesame oil while continuously whisking to create a smooth, cohesive dressing.
6
Slice the rested beef tenderloin into thin strips. Arrange the beef slices elegantly over the star-studded salad and finish by drizzling the dressing generously over the entire dish. Optionally, season with more salt and pepper to taste before serving.
Nutrition Information
11.25g
Fat
7.5g
Carbs
17.5g
Protein
2.5g
Fiber
3g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the Tangy Beef and Broccoli Garden Salad?
It is a refreshing salad featuring grilled beef tenderloin, steamed broccoli, and fresh vegetables tossed in a zesty ginger-lime dressing.
What cut of beef is recommended for this recipe?
The recipe calls for 16 ounces of 1-inch thick beef tenderloin steaks.
How should the beef be cooked?
Season the steaks with salt and pepper, then grill them in a hot pan for 3 to 5 minutes per side until they reach your preferred doneness.
How long should I let the beef rest after grilling?
The beef should rest for about 10 minutes to allow the juices to redistribute before slicing.
How do I prepare the broccoli for the salad?
Steam the broccoli florets for 3 to 5 minutes until bright green and crisp, then rinse under cold water to stop the cooking process.
What ingredients are in the salad dressing?
The dressing consists of Chinese duck sauce, minced ginger, lime juice, rice wine vinegar, red pepper flakes, vegetable oil, and dark sesame oil.
How many calories are in one serving?
There are 180 calories per serving.
Is this salad high in protein?
Yes, it provides 17.5 grams of protein per serving.
What are the primary vegetables used in this salad?
The salad includes mixed baby greens, red bell pepper, scallions, pea pods, and shredded carrots.
How many servings does this recipe make?
This recipe makes 4 servings.
Is the Tangy Beef and Broccoli Garden Salad suitable for meal prep?
Yes, it is tagged as a meal prep friendly dish.
What type of vinegar is used in the dressing?
The recipe specifies using 2 tablespoons of rice wine vinegar.
What is the fat content per serving?
Each serving contains 11.25 grams of fat.
How many carbohydrates are in this dish?
There are 7.5 grams of carbohydrates per serving.
Does this recipe contain sugar?
Yes, there are 3 grams of sugar per serving.
How much fiber is in the salad?
There are 2.5 grams of fiber per serving.
What gives the salad its spicy kick?
The dressing includes 1/2 teaspoon of crushed red pepper flakes for spice.
How should I prepare the carrots?
The carrots should be shredded before being added to the salad.
What type of oil is used for the dressing base?
The dressing uses a combination of vegetable oil and dark sesame oil.
Is there ginger in this recipe?
Yes, one inch of gingerroot, minced, is used in the dressing.
How do you assemble the salad?
Lay mixed greens on a platter, drape the broccoli and other vegetables over them, add sliced beef, and drizzle with the dressing.
Can I use an outdoor grill for the beef?
While the recipe mentions a grill pan, an outdoor grill can also be used to cook the steaks to the desired doneness.
What is Chinese duck sauce used for in this recipe?
It is a key ingredient in the dressing, providing sweetness and body.
How many pea pods are needed?
The recipe requires 1 cup of trimmed and washed pea pods.
What is the base of the salad?
The base consists of 8 ounces of washed and dried mixed baby greens.
Is this dish served warm or cold?
It is categorized as a cold dish, though the grilled beef can be served slightly warm or at room temperature over the salad.
What flavors does this salad highlight?
It features Asian-inspired flavors like sesame, ginger, lime, and rice wine vinegar.
Are the scallions cooked?
No, the scallions are sliced and added fresh to the salad.
What is the prep for the red bell pepper?
The red bell pepper should be seeded and sliced before assembly.
Is there a vegetarian option?
The recipe tags suggest a vegetarian option, which could likely be achieved by substituting the beef with tofu or extra vegetables.