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Beef and Berry Pasta: a quick summer supper
Here’s a cool, fresh berry and steak salad for warm summer evenings. It’s a one dish meal that can be ready in less than 15 minutes.
Berries are at the height of their season and are a treat. They add a sweet flavor to the tangy dressing made by adding Dijon mustard and prepared horseradish to mayonnaise. I add a little warm water to mayonnaise to make it into a sauce without adding more calories.
Sauteed steak goes well with the horseradish sauce. To make this an even faster dinner, you can substitute cooked chicken, shrimp or Deli roast beef for the steak. They don’t need cooking. Simply toss them in the salad.
BEEF AND BERRY PASTA SALAD
4 ounces fusilli (corkscrew) pasta (about 1 1/2- cups)
Vegetable oil spray
1/2 pound skirt steak
Salt and freshly ground black pepper
3 tablespoons reduced-fat mayonnaise
2 tablespoons warm water
2 tablespoons prepared horseradish
2 tablespoons Dijon mustard
4 cups washed, ready-to-eat salad greens
3/4 cup raspberries
3/4 cup blueberries
4 tablespoons chopped chives (optional)
Place a large saucepan filled with water on to boil. Add pasta and cook 10 minutes.
While the pasta cooks, heat a small nonstick skillet over high heat and spray with vegetable oil spray. Add steak and brown 2 minutes, turn and brown 2 minutes. Lower heat to medium and cook another 2 minutes. A meat thermometer should read 125 for rare, 145 for medium rare or 160 for medium. Remove to a cutting board and sprinkle with salt and pepper to taste. Let rest while preparing the sauce.
Mix mayonnaise, water, horseradish and mustard together in a medium-size bowl. Whisk until smooth. Drain pasta and rinse in cold water. Drain thoroughly and add to the bowl. Slice steak against the grain into thin strips. Add to the bowl with any juices released by the steak. Add salt and pepper to taste and toss well.
Line 2 dinner plates with the salad greens. Spoon pasta salad on top. Sprinkle berries and chives on top. Makes 2 servings.
NUTRITION INFORMATIONBerry Pasta Salad: Per serving: 573 calories (34 percent from fat), 21.3 g fat, (5.6 g saturated, 8.7 g monounsaturated), 64 mg cholesterol, 2.7 g protein, 63.4 g carbohydrates, 8.5 g fiber, 465 mg sodium.SHOPPING LIST
To buy: 1/2 pound skirt steak, 1 package fusilli (corkscrew) pasta, 1 bag washed, ready-to-eat salad greens, 1 bunch chives (optional), 1 container raspberries, 1 container blueberries and 1 bottle prepared horseradish.
Staples: Vegetable oil spray, reduced-fat mayonnaise, Dijon mustard. salt and black peppercorns.
- Any berries or other summer fruit can be used.
- Any type of short-cut pasta such as penne or elbow macaroni can be used.
- Any type of quick-cooking steak can be used.
- An easy way to chop chives is to snip them with a scissors.
- Place water for pasta on to boil.
- Saute steak.
- Assemble salad.
Copyright © Linda Gassenheimer
Linda Gassenheimer is the author of 20 books including her newest, The Flavors of the Florida Keys and Fast and Flavorful: Great Diabetes Meals from Market to Table. Follow Linda on Twitter: @LGassenheimer, Facebook: Linda Gassenheimer