This healthy dish is a fabulous Spring meal that won’t weigh you down as you prepare for the dreaded “bathing suit season”…plus, it’s perfect for dining “al fresco”. Live well, eat well:-)
Ingredients
Makes 4 servings
- 11/2 cups cooked wheat, spelt or Kamut berries, cooled (see cooking instructions, page 34)
- 1 cup cubed (1⁄2-inch/1 cm) peeled cucumber
- 6 green onions, white part only, thinly sliced
- 2 tomatoes, seeded and diced
Dressing
- 2 tbsp rice vinegar
- 1 tbsp reduced-sodium soy sauce
- 1 Thai or long red chile pepper, seeded and minced, optional
- 3 tbsp extra virgin olive oil
“Drizzle”
- 3 tbsp freshly squeezed lime juice
- 2 tbsp fish sauce
- 1 tsp Asian chili sauce or to taste, optional
(see Tip)
- 4 cups arugula leaves
- 12 oz New York strip sirloin, grilled to desired degree of doneness and thinly sliced on the bias
Procedure
1. In a bowl, combine wheat berries, cucumber, green onions and tomatoes.
2. Dressing: In a small bowl, combine rice vinegar, soy sauce and chile pepper, if using. Gradually whisk in olive oil. Add to wheat berry mixture and toss well.
3. Drizzle: In another small bowl, combine lime juice, fish sauce and chili sauce, if using. Set aside.
4. Line a serving bowl or deep platter with arugula. Spread wheat berry mixture evenly over top and lay beef strips evenly over mixture. Sprinkle with half of the drizzle. Pour remainder into a small serving bowl and pass at the table.
Variation
Asian-Style Beef and Rice Salad with Arugula: Substitute 2 cups cooked cooled long-grain brown rice for the wheat berries. To keep the grains of rice separate, rinse the hot cooked rice thoroughly under cold running water. Drain well and let cool.
Tip
Use any Asian chili sauce, such as sambal oelek, but if you are heat averse, pay close attention to the quantity. You may want to start with 1⁄2 tsp (2 mL) and increase the amount if it suits your taste.
Nutrients per serving
Calories 318
Protein 20.1 g
Carbohydrates 27.2 g
Fat (Total) 15.5 g
Saturated Fat 3.2 g
Monounsaturated Fat 9.4 g
Polyunsaturated Fat 1.6 g
Dietary Fiber 5.4 g
Sodium 554 mg
Cholesterol 31 mg
Excellent source of niacin, folate, phosphorus, magnesium, manganese, selenium and zinc.
Good source of vitamins A, C and E (alpha-tocopherol), thiamine and iron.
Source of riboflavin, pantothenic acid, calcium and copper.
Contains a high amount of dietary fiber.
This Recipe was excerpted from The Complete Whole Grains Cookbook by Judith Finlayson
© 2008 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.
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