It’s summer and with the abundance of fresh tomatoes and basil it would be a crime not to make a caprese salad of some variation. Even better, add grilled flank steak.
According to Food Geeks a caprese salad is defined as ” . . . an Italian specialty that is a simple dish designed to feature its three primary ingredients: Tomatoes, basil and mozzerella cheese. The preferred mozzerella is made from the milk of the water buffalo. Caprese salad can be garnished with olive oil, balsamic vinegar, salt and black pepper.”
Of course, that means that this salad isn’t technically a caprese salad since I’ve opted to add thin slices of flank steak and used a stinky blue cheese (as my brother used to call it).
Still, I love the word “caprese”, so I’m going to use it to describe this light summer salad with ripe red tomatoes, tender flank steak, and creamy blue cheese. Just a drizzle of a light olive oil and a good balsamic vinegar was the perfect finishing touch.
- 2 large tomatoes, slice each tomato into 6 slices
- 1 cup basil leaves, whole and not packed
- ½ cup red onions, sliced
- 4 ounces flank steak, grilled and thinly sliced
- 4 tablespoons blue cheese , crumbled
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Layer one tomato slice with onion slices, basil leaves, beef slices and crumbled blue cheese. Drizzle with olive oil and balsamic vinegar. Top with another tomato slice and repeat. Top with remaining tomato slice and a basil leaf.
What’s good for me in this dish?
Grass-fed beef is a bit pricier, but grain-fed cows tend to have more fat. The fat in grain-fed beef isn’t as high in those heart-healthy omega-3 fatty acids that we all want in our diet for their blood pressure lowering, heart attack reducing benefits. Not to mention the fact that grass fed beef doesn’t contain residues of antibiotics used to keep disease away.
Lean beef is also a terrific source of protein. Protein is a fundamental part of every cell in your body. We use it for growth and also to repair our organs, skin, hair, and nails. In addition, protein is involved in the building of our bones, muscles and blood. Pretty important stuff! Just 3 or 4 ounces can provide a person with half a day’s requirement of this macronutrient.
Amount Per Serving
Total Fat: 12.79g
Total Carbs: 12.21g
Dietary Fiber: 2.67g
Weight Watchers Points 5
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.