Bison Steak and Broccoli Salad (Ww 5 Pointsplus)

Submitted by mersaydees

"This is based on a recipe from John La Puma, M.D.’s cookbook, ChefMD’s Big Book of Culinary Medicine. This is 5 PointsPlus (Weight Watchers) per serving. You may substitute a well-trimmed, grass-fed boneless beef top sirloin steak may replace the bison. Tip: Bison may be found at Whole Foods or Trader Joe’s grocery stores, on the Web at WildIdeaBuffalo.com and RockyMountainBuffalo.com, or special-ordered from better supermarkets. Interesting info from a sidebar in the cookbook and which I also heard on a Dr. Oz episode: “Researchers at Johns Hopkins School of Medicine found that one serving of BroccoSprouts provides as much cancer-fighting sulforaphane as one and a quarter pounds of adult broccoli. So if you want to fight free radicals, try adding BroccoSprouts. One ounce contains 4 % of the recommended daily value of dietary fiber, 15 % of the recommended amount of vitamin C, and 2 % of the recommended intake of calcium.” Nutritional analysis per serving: total fat 6.7 g, fat calories 60.7, cholesterol 61.0 mg, saturated fat 2.1 g, polyunsaturated fat .4 g, monounsaturated fat 1.6 g, fiber 3.0 g, carbohydrates 11.5 g, sugar 7.3 g, protein 24.0 g, sodium 709.0 mg, calcium 68.8 mg, magnesium 50.9 mg, zinc 4.2 mg, selenium 30.3 mcg, and potassium 719.2 mg; 202 calories per serving, 30% from fat."

 

• Ready In: 20mins
• Ingredients: 8
• Serves: 4

ingredients

• 1⁄3 cup bottled teriyaki sauce, such as Soy Vay brand
• 2 teaspoons dark sesame oil
• 2 teaspoons fresh ginger, peeled, finely grated
• 1 lb organic boneless bison sirloin steak, thawed if frozen and well-trimmed
• 2 cups broccoli florets
• 1 tablespoon rice vinegar or 1 tablespoon sherry wine vinegar
• 6 cups packed mesclun (organic preferred) or 6 cups packed mixed baby lettuces and spring greens (organic preferred)
• 1 cup broccoli sprouts

directions

1. In large bowl combine the teriyaki sauce, sesame oil, and ginger. Coat both sides of the steak with 2 tablespoons of the mixture; let stand 5 minutes. Meanwhile, place the broccoli in a microwave-safe bowl. Cover with waxed paper; cook on high power for 2 to 3 minutes or until crisp-tender. Add to bowl containing teriyaki mixture and toss to coat; set aside.
2. Grill the steak over medium-hot coals or over medium-high heat on a gas grill or broil in the oven for 3 to 4 minutes per side for rare depending on the thickness of steak (overcooking the steak will result in tough meat). Transfer cooked steak to a carving board; allow it to rest 5 minutes.
3. Add vinegar to the broccoli mixture and toss. Toss in the salad greens and transfer to four serving plates.
4. Carve the steak crosswise into thin slices and arrange over the salads. Top with the broccoli sprouts.

Reviews

[Maito]

We really liked the flavor the teriyaki gave to both the broccoli and the bison (which I marinated for about an hour). I added only half the sesame oil (personal preference).