Lentil and Orzo Salad with Flank Steak and Feta

Yield: 6 servings (serving size: about 1 1/3 cups)
Source: Cooking Light, July 2005
CL Comments: While small green lentils are prettiest, you can also use brown lentils in this filling Greek-inspired salad.
Comments from a cook in PA: We really liked this. The Basic Grilled Flank Steak was just that (basic) on its own, but in this, it was great (the Worcestershire sauce added some nice flavor to the other more mediterranean flavors in the salad.) Kind of "spendy" for lunch calories/points, but worth it from time to time. I used reduced fat feta and regular old brown lentils.

INGREDIENTS:

1 cup dried petite green lentils
1 1/4 cups uncooked orzo (about 8 ounces rice-shaped pasta)
1 1/2 cups chopped Basic Grilled Flank Steak (about 6 ounces)
3/4 cup (3 ounces) crumbled feta cheese
1/2 cup chopped fresh basil
1/4 cup chopped pitted kalamata olives
1 tablespoon chopped fresh oregano
1/4 cup white balsamic vinegar
2 tablespoons extravirgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced

INSTRUCTIONS:

  1. Place lentils in a medium saucepan, and cover with water to 2 inches above lentils. Bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain and rinse with cold water; drain. Place lentils in a large bowl.
  2. Cook pasta according to package directions, omitting salt and fat. Drain and rinse with cold water; drain. Add pasta, Basic Grilled Flank Steak, cheese, basil, olives, and oregano to lentils; toss well to combine.
  3. Combine vinegar and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

NUTRITIONAL INFO:

Healthy Units: 8 per serving
CALORIES 391(27% from fat); FAT 11.6g (sat 4g,mono 5.8g,poly 0.8g); PROTEIN 22.3g; CHOLESTEROL 27mg; CALCIUM 124mg; SODIUM 515mg; FIBER 6.1g; IRON 3.9mg; CARBOHYDRATE 49.5g

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