Lentil & Orzo Salad with Flank Steak

We’ve been getting some fantastic flank steak from our local Koch Ranches store (http://www.kochranches.net/), and I thought I would try one of our old favorites with it. And wow – I think it was even better with this local grass-fed beef… SO TASTY!! John actually asked when we could have this again! Well, we do have one more flank steak in the freezer, so… anytime, I guess! Also – this recipe works well with sirloin steak if you don’t have flank steak – still works great!

flank steak with lentils & orzo - done 1

Lentil & Orzo Salad with Flank steak
Adapted from Cooking Light, July 2005
Serves 6

Flank steak:
1 lb trimmed flank steak
2 tsp Worcestershire sauce
1/2 tsp coarse sea salt
1/2 tsp freshly ground black pepper
flank steak with lentils & orzo - steak

1 cup dried green or brown lentils
8 oz uncooked whole wheat orzo
3 ounces crumbled fat free 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

flank steak with lentils & orzo - uncooked flank steak with lentils & orzo - ingredients

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  place lentils in a large bowl.

Cook pasta according to package directions. Drain if needed, and add to lentils.  Combine vinegar and remaining ingredients, stirring with a whisk. Drizzle over hot pasta/lentil mixture; toss gently to coat.  Allow pasta mixture to cool slightly, and then  add pasta, cheese, basil, olives, and oregano; toss well to combine.

flank steak with lentils & orzo - cooked with herbs & feta

Cover and chill.

Place steak in an 11 x 7-inch baking dish. Sprinkle each side evenly with half of Worcestershire sauce, salt, and pepper; rub mixture into steak. Cover and refrigerate at least 20 minutes.

Prepare grill or broiler. Place steak on grill rack coated with cooking spray; grill 3-8 minutes on each side or until desired degree of doneness. Place on a cutting board; cover loosely with foil. Let stand 10 minutes. Cut steak diagonally across grain into thin slices.
flank steak with lentils & orzo - steak cooked

Top each serving of lentils/pasta with sliced flank steak.

Nutritional info:
Calories: 456.0
Total Fat: 12.2 g
Cholesterol: 33.3 mg
Sodium: 578.0 mg
Total Carbs: 53.5 g
Dietary Fiber: 14.0 g
Protein: 32.1 g


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