Spinach and Steak Salad
450 calories · 36 g protein · Dinner
Prep time
15 min
Cook time
12 min
Servings
2
Calories
450 per serving
Women in midlife often need to pay attention to iron and protein, and this salad delivers both in one bowl. Sliced flank steak gives 36 grams of protein, while baby spinach, pumpkin seeds, and shaved Parmesan add iron, magnesium, and calcium without piling on carbs.
It is a dinner that feels like a restaurant plate but takes about twenty-five minutes. The key is resting the steak before slicing so it stays juicy, and dressing the greens lightly so the spinach stays crisp.
Ingredients
- flank or sirloin steak10 oz (280 g)
- coarse salt and cracked black pepper1 tsp (4 g)
- olive oil, for searing1 tbsp (15 ml)
- baby spinach5 cups (150 g)
- cherry tomatoes, halved1 cup (150 g)
- red onion, thinly sliced1/2 small (50 g)
- pumpkin seeds1/4 cup (30 g)
- shaved Parmesan1/4 cup (25 g)
- extra-virgin olive oil, for dressing2 tbsp (30 ml)
- balsamic vinegar1 tbsp (15 ml)
Directions
- 1
Season the steak generously with salt and pepper and let it sit at room temperature for 15 minutes.
- 2
Heat the olive oil in a cast-iron skillet over high heat until it shimmers.
- 3
Sear the steak for 3 to 4 minutes per side for medium-rare, or until it reaches 130°F to 135°F (54°C to 57°C) in the center.
- 4
Transfer to a cutting board and rest for 8 to 10 minutes—this keeps the juices inside.
- 5
Whisk the extra-virgin olive oil and balsamic vinegar with a pinch of salt to make the dressing.
- 6
Toss the spinach, tomatoes, and red onion with the dressing in a large bowl and divide between two plates.
- 7
Slice the steak against the grain into thin strips, lay it over the greens, and finish with pumpkin seeds and Parmesan.
Developed by Carol, the home cook behind our recipes (a home cook in her 50s), with our nutrition writing team.
Nutrition (approximate)
450
Calories
36 g
Protein
16 g
Carbs
27 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓Slice against the grain—cutting across the muscle fibers makes even a modest cut taste tender.
- ✓A squeeze of lemon over the spinach helps plant-based iron absorb a little better alongside the meat.
- ✓Leftover steak is excellent cold on the same salad the next day.
