Meat and potatoes can be made healthier as a dinner salad

  • By MELISSA D’ARABIAN
  • Tuesday, June 20, 2017 5:29pm
  • LifeFood
This June 12, 2017 photo shows a meat and potatoes steakhouse salad in Coronado, Calif. This dish is from a recipe by Melissa d’Arabian. (Melissa d’Arabian via AP)

This June 12, 2017 photo shows a meat and potatoes steakhouse salad in Coronado, Calif. This dish is from a recipe by Melissa d’Arabian. (Melissa d’Arabian via AP)

Generations of Americans have grown up heralding meat and potatoes as the classic dinner of choice. Who doesn’t love the taste of that time-honored combination, filling our bellies with the comfort of a juicy, fatty steak and fluffy, carby spuds? Just thinking about it is enough to make us pine for the 1950s when this was considered a healthy meal.

I have good news, however. I have discovered that with a little creativity, any main dish can be turned into a salad, scratching the itch without ditching nutrition. So yes, meat and potatoes can be made healthier, and lighter, which is a bonus for summertime eating.

Try my Meat and Potatoes Steakhouse Salad recipe. It stretches just one 8-ounce steak into feeding four people, which means alongside that tasty steak, each person will also be filled up with a slew of veggies. I used filet mignon because it’s a lean cut of beef, and since only a couple of ounces of meat needed per person, the whole dish remains reasonably priced.

Cute baby potatoes on the salad mean you’ll also feel satisfied in a way that frankly only comes from a starchy side. In fact, the entire salad celebrates steakhouse flavors, including garlicky meaty mushrooms, flash-cooked asparagus, tomatoes, blue cheese, chives and a creamy dressing made from Dijon mustard and aromatic tarragon. It’s like the steakhouse menu itself morphed into a complete meal on a plate. At 322 calories per serving, you might have steak and potatoes a little more often.

Meat And Potatoes Steakhouse Salad

Servings: 4

Start to finish: 25 minutes

6 cups of baby spinach or mixed greens

1 8-ounce filet mignon, trimmed of visible fat

1/2 teaspoon granulated garlic

1 tablespoon olive oil

8 ounces sliced white mushrooms

2 cloves garlic, minced

1/2 pound asparagus, steamed until just barely tender

1/2 pound baby potatoes, boiled until tender

4 small tomatoes, quartered

1 ounce blue cheese, in crumbles or chunks

3 tablespoons chopped fresh chives

Tarragon-Dijon Dressing:

2 tablespoons Dijon mustard

2 tablespoons red wine vinegar

2 tablespoons water

1 tablespoon olive oil

1 teaspoon dried tarragon (or 2 teaspoons fresh)

salt and pepper

Place the greens on a large platter and set aside.

Heat a heavy saute pan over medium high heat. Sprinkle the steak with salt, pepper, granulated garlic and half of the olive oil and then cook in the pan until cooked to desired doneness, about 3-5 minutes per side. Remove the steak from the pan and set aside to rest.

In the same saute pan, add the remaining olive oil, mushrooms and garlic and cook just until mushrooms begin to soften, about 3 minutes. Sprinkle with salt and set aside.

Make the dressing: Whisk together the Dijon mustard, vinegar, olive oil and tarragon until creamy. Add salt and pepper to taste. Layer all the salad ingredients on top of the spinach and drizzle with the dressing and serve. (May be chilled if preferred, but I like the slight warmth of the steak, mushrooms and potatoes on the salad.)

Nutrition information per serving: 322 calories; 122 calories from fat; 14 g fat (4 g saturated; 0 g trans fats); 61 mg cholesterol; 493 mg sodium; 25 g carbohydrate; 7 g fiber; 6 g sugar; 25 g protein.

Online: http://www.melissadarabian.net

More in Life

Corn cheese is served alongside grilled beef, kimchi and lettuce. (Photo by Tressa Dale/Peninsula Clarion)
Planning barbecue with all the bells and whistles

Expect kimchi, lots of side dishes, piles of rice, marinated meat for the flame and cold fruit for dessert

Noa (voiced by Owen Teague) in 20th Century Studios’ “Kingdom of the Planet of the Apes.” (Photo courtesy of 20th Century Studios)
On the Screen: New ‘Planet of the Apes’ expands, brings new ideas to franchise universe

“Kingdom of the Planet of the Apes” tells a story that feels more rooted in fantasy than the post-apocalypse vibe of its predecessors

A mural depicting imagery and iconography of Kenai brightens the entryway of the Walmart in Kenai, Alaska, on Wednesday, May 15, 2024. (Jake Dye/Peninsula Clarion)
‘Visible art raises people’s spirits’

Local artist’s mural introduced as part of Walmart renovations

Former North Kenai resident George Coe Dudley, seen here during the winter of 1950-51, was a hard-drinking man. His messy funeral in 1967 in Kenai echoed his lifestyle. (Photo courtesy of Al Hershberger)
This parting was not sweet sorrow — Part 1

“Dudley was an easy-going, laid-back sort of guy, always laughing and joking, as well as hard drinking.”

The Ladies of the Pacific lead a hula demonstration as part of Aloha Vibes at the Soldotna Regional Sports Complex on Saturday. (Jake Dye/Peninsula Clarion)
Diamond Dance’s ‘Aloha Vibes’ brings together music, movement and celebration

The project’s all-company showcase was only one of several attractions filling the space as part of the group’s annual event

English muffins are surprisingly easy to make and so much better fresh. (Photo by Tressa Dale/Peninsula Clarion)
Special breakfast for a special day

Eggs Benedict are made even more delicious with homemade English muffins

Happy Valley homesteader Wayne Jones looks through the telescope built by Rex Hanks, circa 1950. (Photo from “The Pioneers of Happy Valley, 1944-1964,” by Ella Mae McGann)
A Kind and Sensitive Man: The Rex Hanks Story — Part 4

Rex Hanks had a reputation as a forthright, hard-working, inventive and sensitive man

Will Morrow (courtesy)
It’s not always better to give

I was trying to come up with my own words of wisdom to share with my son

Ashlyn O’Hara/Peninsula Clarion
A copy of “Drawn from Deep Waters: True Stories from the Kenai Peninsula,” is held on Thursday in Kenai.
Off the Shelf: Congregation calling

The collection is written by patrons of Kalifonsky Christian Center

Most Read