Healthy Recipe: Italian Beef and Fennel Salad

Italian Beef & Fennel Salad_pwmBy Greta Breskin, MS RD

Meat lovers, try a New York Strip, which is the boneless form of shell steak, is a lean cut of meat that you can enjoy without the guilt. You can also use boneless sirloin for this recipe.

Servings: 4 Total Recipe Time: 1 hour


1 large fennel bulb

2 medium red bell peppers, cut into 1-inch pieces

8 ounces asparagus, cut into 2 inch pieces

1 cup sliced red onion

Nonstick cooking spray

2 cups uncooked whole wheat spiral pasta

2 boneless strip steaks, cut 3/4 inch thick (8 ounces each)

1 teaspoon garlic-pepper seasoning

For the lemon vinaigrette: 1/4 cup fresh lemon juice, 2 tbl olive oil, 1 tbl red wine vinegar, 2 tsp chopped fresh oregano, 1 tsp minced garlic, 1/4 tsp salt, 1/4 tsp crushed red pepper


1) Preheat oven to 425°F. Remove feathery tops from fennel bulb, save for garnish. Trim and discard fennel stalks from bulb. Cut bulb into quarters lengthwise, remove core and slice quarters lengthwise. Combine with peppers and asparagus on a metal baking pan. Spray with cooking spray and roast for 20-25 minutes until tender.  20 Meanwhile, cook pasta according to package directions. Whisk lemon vinaigrette ingredients until blended.  3) Season steaks with garlic-pepper seasoning. Heat a non-stick skillet until hot. Cook for 10-12 minutes until desired degree of doneness. 4) Remove from heat and rest meat for a few minutes before carving steak into thin slices. Combine with dressing, pasta and vegetables. Garnish with fennel tops.

Nutrition Facts (per serving)

Calories: 467

Total fat: 14 g

Saturated fat: 3 g

Cholesterol: 56 mg

Sodium: 341 mg

Total carbohydrate: 54 g

Dietary fiber: 9 g

Protein: 36 g

Recipe modified from


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